#teambrid

Thursday, October 4th

Barbell Gymnastics: 

   1. every 30seconds for 4minutes (8 total reps)

        -->1 power snatch + 1 hang snatch (full squat)

        -->@ 70% of 120921: 165#

      *rest 2minutes

   2. every 45seconds for 6minutes (8 total reps)

        -->1 power clean + 1 hang clean (full squat) + 1 push press

        -->@ 70% of 120921: 205#

Conditioning: 

   -->4 rounds, for total working time, rest 1:1

        1. 7 bench press @ 65% of 120912: 205#

        2. .75 mile airdyne (replacing 500m row)

        -->2:07, 2:23, 2:02, 2:09

Wednesday, October 3rd

Barbell Gymnastics: 

   1. 5x2 snatch off blocks (at knee), heavy but perfect (not maximal), rest 60seconds

        -->170, 185, 195, 205, 210

   2. 5x2 clean off blocks (at knee), heavy but perfect (not maximal), rest 60seconds

        -->225, 245, 265, 285, 305

Strength/Conditioning: 

   1a. 3x10 seated dumbbell shoulder press, heaviest possible, rest 30seconds

        -->50#, 60#, 60#

   1b. 3x10 strict weighted c2b pull ups, heaviest possible, rest 30seconds

        *replaced w/ regular strict pull ups

        -->bodyweight, bodyweight, bodyweight

   1c. 3x20 BB step ups 20" (front rack), heavy, rest 30seconds

        -->115#, 115#, 115#

   1d. 3x10 strict weighted GH raises, heavy, rest 30seconds

        -->15#, 25#, 25#

Gangnam Style

Tuesday, October 2nd
Barbell Gymnastics: 
   1. 10x1 hi-hang clean (w/hip) + push jerk 
        -->heaviest possible, rest 60 seconds
        -->185, 205, 220, 235, 245, 255, 265, 275, 285, 300 (f, jerk)
   2a. 3x5 pendlay row 
        --> heavier than last week, rest 60seconds
        --> 145, 160, 170
   2b. 3x5 split press
        --> heavier than last week, rest 60seconds
        --> 145, 160, 170

Strength: 
   1. high bar back squat, rest 2minutes
        -->1x5 @ 75% (340#), 1x3 @ 80% (360#), 3x3 @ 85% (385#)

Conditioning: 
   -->4 rounds, for total working time (rest 1:1)
        1. 10 UB front squats @ 70% (255#)
        2. run 400m (all out each round)
        --> 10:18 total working time (2:10, 2:34, 2:53, 2:41)


Monday, October 1st
Barbell Gymnastics: 
   1. 10x1 hi-hang snatch (w/hip)
        -->heaviest possible, rest 60seconds 
        -->135, 155, 170, 185, 195, 205, 215, 225, 235, 245 (f)
   2a. 5x3 3-stop snatch pull 
        --> heavier than last week, rest 45seconds
        --> 290, 290, 290, 290, 290
   2b. 5x3 1-behind the nexk push press + 1-OHS (quick) 
        --> heavy, rest 45seconds
        --> 135, 155, 170, 185, 200

Skill:
   -->10minutes strict muscle up work

Conditioning: 
   -->alternating tabata of: 
        1. ring dips (72 total)
        2. sit ups (90 total)