Sunday, September 8, 2013

WARM UP
A1. WALL BRIDGES X 5 REPS X 3 SETS
A2. ROLLING WARM UP -- PICK 3 VARIATIONS (MOST ADVANCED IS ROLL TO PISTOL TO CARTWHEEL)

A. ADVANCED:
SPLIT JERK DAILY MAX FROM THE BLOCKS, FOLLOWED BY DOUBLES.

A. INTERMEDIATE:
SPLIT JERK X 3, 3, 3, 3 FROM THE RACK, NOT THE BLOCKS

A. BEGINNERS:
PUSH JERK X 5, 5, 5, 5 FROM THE RACK, NOT THE BLOCKS

B. ADVANCED: 3 SETS
TOES TO BAR X AMRAP UNBROKEN IN 20 SEC
REST 30 SEC.
LIZARD CRAWL (AS LOW AS POSSIBLE) X 1 GYM LENGTH
REST 30 SEC.
WALL WALKS X AMRAP IN 20 SEC
REST 60 SEC.

B INTERMEDIATE: 3 SETS
TOES TO BAR X AMRAP IN 60 SEC.
REST 60 SEC
LIZARD CRAWL ( YOUR FOCUS IS SPINAL ROTATION) X 1 GYM LENGTH
REST 60 SEC.
WALL WALKS X AMRAP IN 60 SEC.
REST 60 SEC.

B. BEGINNER: 3 SETS
INCLINE SKIN THE CATS X 5 REPS @ 30X1
REST 30 SEC.
LIZARD CRAWL ( FOCUS IS SPINAL ROTATION) X 1 GYM LENGTH
REST 30 SEC.
2 WALL WALKS
REST 2 MINUTES