Thursday, September 4, 2013

ADVANCED
A1. SNATCH (DAILY MAX PLUS DOUBLES)
REST  60 SEC.
A2. SUPPORT HOLD RING DIPS (YOU MUST MAINTAIN A SUPPORT HOLD THROUGH THE ENTIRE ROM X 2-5 REPS X 4 SETS;
REST 60 SEC.

INTERMEDIATE:
A1.SNATCH X 2, 2, 2, 2
REST 60 SEC.
A2. RING DIPS X 2-5 REPS(SUPPORT HOLD AT THE TOP) X 4 SETS
REST 60 SEC.

BEGINNER:
A1. HANG POWER SNATCH X 5 REPS X 4 SETS
REST 60 SEC
A2. BAR DIPS X 5 REPS @ 52X1 X 4 SETS (ELEVATE HEELS IF NECESSARY).
REST 60 SEC.

B. ADVANCED:
AMRAP IN 90 SEC:
7 BACK SQUATS
5 DYNAMIC PUSH UPS
80 METER SHUTTLE SPRINT
REST 3 MINUTES
4 SETS

B. INTERMEDIATE:
AMRAP IN 90 SEC:
7 BACK SQUATS
5 PERFECT PUSH UPS
8O METER SHUTTLE SPRINT
REST 3 MINUTES
4 SETS

B. BEGINNERS:
AMRAP IN 90 SEC:
10 BACK SQUATS
10 PERFECT PUSH UPS (IF ANGLED  @ 53X3)
80 METER SHUTTLE SPRINT
REST 3 MINUTES
4 SETS