Sunday, August 25, 2012

A. Ring dips - advanced-weighted  5 @ 50% of max, 3 @ 70%, 1 rep every 60 sec at 90% max x7 sets

Intermediate- 1-3 reps x 7 sets, rest 90 sec

Beginner- 1 eccentric, rest 30 sec x 3 reps x 5 sets; rest 100 sec

B. Snatch
Beginners- technical practice for 20 min
Intermediate and advanced- hang power snatch. In exactly 20 minutes work up to a 3 rep max.

C. Cossack insertions x 1 gym length
     rotational l sits x 1 gym length
     Switch directions and repeat