Thursday, Sept 12, 2013

ADVANCED:
A1. Back Squat - 3, 3, 3; rest 45 sec.  (Sets should be about 20 lbs under your 2 RM).

A2. Pulling - TRI SET: 3-5 archers, rest 15 sec, 3-5 cyclical ring chin ups (3 sec eccentric), rest 15 sec, 5 ring rows @ 31x3, rest 15  sec. Your coach will give you the proper progression of the archer. 3 sets

INTERMEDIATE:
A1. Back Squat 5, 5, 5; rest 45 sec.

A2. pulling  TRI SET- 3-5 chin ups or pull ups, rest 15 sec. 30 sec arch scap pulling, rest 15 sec, 5 ring rows @ 31x3; rest 15 sec.(If you are really close to getting that first chin up, please get a spot). YOU MUST DO ALL 3 REPS. 3 SETS

BEGINNERS:
A1.  Back Squat 5, 5, 5 @ 22x2; rest 45 sec.

A2. Pulling TRI SET: 20-30 SEC ECCENTRIC X 1, REST 15 SEC, 20 SEC ARCH SCAP PULLING, REST 15 SEC, 5 RING ROWS @ 31X3, REST 15 SEC. 3 SETS

B. ADVANCED/INTERMEDIATE
POWER SNATCH X 5 REPS 85/135 LBS ( NO PRESS OUTS ALLOWED)
SPRINT 200 METERS
REST 3 MINUTES.
5 SETS

B. BEGINNER
10 HANG POWER SNATCH (NO PRESS OUTS ALLOWED)
SPRINT 200 METERS (ROW IF RUNNING IS NOT AN OPTION)
REST 3 MINUTES
5 SETS