Wednesday, May 15, 2013

Warm Up
Please Include: Forward rolls and their various progressions. More advanced folks may go from handstand to roll. If you are scared to do the roll, ask your coach to demonstrate the side roll.
A1. rear support work on the floor - 3 sec hold at each end of the movement x 10 reps
A2. brachiation - the side to side swing lifting the hand x 20 reps

A. Rope Pulling
Beginners: 5 reps x 5 sets
Intermediate/advanced: 2 reps/arm x 5 sets

B.  For Time:
thrusters x  8, 6, 4, 2  95/135 lbs
Box Jumps x 5, 10, 15, 20 30/24"

C. 90/90 Progressive and Regressive Angular Isometric Loading