Tuesday, September 25, 2012

A. Cleans from the blocks
Beginners: practice technique for 25 minutes
Intermediate: 3, 3, 3, 3
Advanced: You have 20 minutes to hit a max full clean from the blocks. 1 set of doubles.

B1. Ring Dips
Beginners: 15 sec neutral grip hold on rings with as little spot as possible x 5 sets; rest 30 sec.

Intermediate: 15 sec eccentric on bars or rings x 5 sets; rest 30 sec.

Intermediate 2: 1-2 ring dips NO TEMPO x 5 sets; rest 30 sec.

Advanced: 1-2 weighted ring dips @ 31x1 x 5 sets; rest 30 sec.


B2. Step behinds x 7 each direction. Quality! Keep as low as possible x 5 sets; rest 30 sec.


Knee Pain on the Step Behinds? Don't avoid the movement. Aim for strain but no pain.  Break down the FUZZ!