Friday, October 20, 2017

Warm Up x 5 minutes

Muscle up practice or hanging practice

A. Last cycle, we tested your 1 RM snatch. Base your numbers off of your 1RM

MIn 1: snatch 5-6 reps

Min 2: strict HSPU 3-5 reps (if you can do more than 5, go to a deficit).

MIn 3: snatch 3-4 reps

Min 4: strict hspu

Min 5: snatch 3-4 reps

Min 6: strict hspu

Min 7: snatch 2-3 reps

Min 8: strict hspu

Min 9: snatch 2-3 reps

Min 10: strict hspu

B. Every 3 minutes x 5 sets

     Thrusters x 5 95/135 lbs

    Kipping Toes to Bar x 5-15

Use this time to work on stringing together the toes to bar.

 

thrusters x 5 95/135 lbs

    Double Unders x 15

Rest 60 sec

5 sets

NOTE: if you did double unders yesterday, substitute for a 200 meter run