Monday, Dec 30, 2013

WARM UP
rolling warm up
step behinds
brachiation (be careful)
scap arch pullings

 A1. Cleans
Beginners: Hang power or full (depending on mobility) 5, 5, 5
Intermediate: cleans 3, 3, 3, 3
Advanced: Take no more than 20 minutes to hit a max. No doubles. Don't forget to superset with the skin the cats. 

A2. Skin the cats 
Beginners/Intermediate: Jump up on rings with bent arms and then do the eccentric as SASS. Have a spot if necessary.  x 3 reps x 5 sets (I am more concerned with the eccentric on the front lever than getting much ROM on the back lever).

Advanced: if you have 5 skin the cats, please do pass throughs (10 seconds eccentric for each position) x 2-5 reps x 3 sets

NOTE: if you are plummeting on the eccentric, switch to stall bar skin the cats x 5 reps @ 31x1

B. See Nov 1, 2013

3 Rounds for Time:
  Row x 350 meters
  Burpees x 12

Beginners:
Row 250 meters
5 burpees
rest 2 minutes
3 sets