#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#