Tuesday, September 24, 2013

WARM UP
5 minutes of joint prep
Low lizard practice 2 lengths
shublule or role x 2 lengths
Go through snatch complex for 2 sets (adding weight after each set).

EVERYONE:
 A1. 3 Snatch Grip Deadlifts + 3 hang power snatches + 3 snatches (catch as low as possible); x 4 sets,  rest 30 sec.

A2. Kipping HSPU

No problem with kipping HSPU? AMRAP STRICT UNBROKEN followed immediately by AMRAP kipping HSPU. Rest 90 sec. x 4 sets

CAN do 1 or 2 but they are not consistent? DO AMRAP in 2 minutes x 4 sets; rest 60 sec.

Have been doing chest to wall strict and you are getting close to the floor?  7 attempts, rest about 20 seconds between attempts.

Have trouble with downward dog hspu? Do strict downward dog hspu (if this is easy, you need to work on lifting feet off the floor) x 5 reps x 4 sets; rest 30 sec.

B. 5 Rounds for Time:
Burpees x 12
Sprint 50 meters there and back = 100 meters

12 burpees only if you can do all 12 in under 60 sec. 

Beginners: reduce reps and rest 1 minute between rounds.