Wednesday, Sept 11, 2013

Warm up:
please include some preparation for the forward roll that we did in Singapore. Articulate the spine! 

ADVANCED
A2. Weighed ring dips (Absolutely no kip). x 3 x 5 sets (go up in weight with each set); rest 30 sec.
A2. Deadlifts 5, 5, 5, 5 (go in weight with each set). Don't start too heavy; rest 30 sec.

INTERMEDIATE
A1. Ring dips or bar dips x 2-3 reps @ 31x1 x 5 sets; rest 30 sec.
A2. Deadlifts 5, 5, 5, 5 (go up in weight with each set). Don't start too heavy; rest 30 sec.

BEGINNER
A1. TRAP 3 RAISES @ 5153 (THIS IS FOR YOU FOLKS THAT NEED TO TRAIN THE BRAIN NOT TO ALLOW THE SHOULDERS TO BE ATTACHED TO YOUR EAR ON YOUR DIPS). 7 REPS X 5 SETS; REST 30 SEC.
A2. DEADLIFTS 5, 5, 5, 5 (GO UP IN WEIGHT WITH EACH SET). DON'T START TOO HEAVY; REST 30 SEC. 

B. 2 rounds for time:
Thrusters x 7  55/75 lbs
double unders x 15
kipping pull-ups/chin ups x 5
Rest 3 minutes
5 sets

I want this to be fast! To do this prescribed, you must be able to do both rounds unbroken.

B. Beginners:
7 thrusters (challenging but excellent form for all 7 reps)
rest 20 sec.
Single unders x 30 reps
Rest 20 sec.
30 sec eccentric chin up or 5 ring rows @ 31x3
rest 20 sec
5 sets

C. Forward rolls - advanced can also do backrolls to handstands or forward rolls to handstands. For folks who can't recall the last time they put any sort of pressure on their neck, please do side rolls.  YOu can gear up for forward rolls through some of the warm up progressions we did in Singapore.