8.9.16

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Yay for birthdays!

Plyos

“*Use Plyo’s/Agility as a warm up for Weightlifting Segment

A) Rocket Jump, SR; 3×3, rest 0:30

B) Depth Jump; 10 total reps
*rest as needed
https://www.youtube.com/watch?v=Ka-Jiodx1Nc”

Lifting things

A) Snatch Drop + Snatch Balance + Sotts Press; 3×1+2+2 @ MODERATE

B) High hang snatch 4×2

up to 125 today

C) Paused Jerk; 2×2@50%, 2×2@60%, 2@70%, 4×1@75% of CJ”

went off of 220

Gymnastics

“A) 10 – From support on rings, press to HS + 3sec negative + 3sec shoulder stand

B) 4 sets of 5 – One-arm pull ups. May use other hand on the wrist to stabilize. 4 sets each arm

C) 10 – On parallettes, press to HS from stand + 3sec hold + lower to either straddle L or regular L-support + 3sec hold

D) 4 x Bar complex – 5 kipping C2B + 5 C2B butterfly + 5 BMU’s

Conditionig

6x 30/25 Air Bike Calories 1:1 Rest 7 T2B 9 DB Thrusters 30-40 1:1 Rest

Being in soul by this point I had sweated so much I was getting really fatigued.

Bike ranged from 1:55 (last round) to 2:15 5th one. 1:58 on the first. Second part was always about 0:34.

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