Wednesday, August 28, 2012

For those who need the technical practice, take 15 minutes to practice the hang squat or hang power clean.  Otherwise, go directly into Part A.

A.  Hang Squat Clean Ladder 10 -1
95/135 lbs
For this workout, you do all 10 reps unbroken, then rest if necessary. Then 9 unbroken, 8 unbroken, and so forth. So the only time you may put the bar down is after you complete a set.

See August 3, 2012
June 8, 2011
January 7, 2010

Rest 10 minutes

B. FOr TIme: KB Swings should be done CF American Style.
5 Muscle Ups (You may kip)
15 KB Swings 50/75 lbs
4 muscle ups
15 KB Swings
3 muscle ups
15 KB Swings
2 Muscle-Ups
15 Kettlebell Swings
1 Muscle Up

No muscle up but have been working on transitions? 1st or 2nd progression 3, 2, 1, 1, 1

Have not been working on transitions? Either Kipping Pull-ups or Ring rows