Friday, January 24, 2014

A. Advanced
Clean  x 3, 3, 3, 3
Go up in weight with each set. Last set should be close to failure. Should not be touch and go, but rather give yourself a 2-3 second reset on each rep. 

Intermediate: 5, 5, 5, 5
Same instruction as above.

Beginner: 7, 7, 7, 7 Possibly from the hang and power, based on technique and mobility. 
Not close to failure. 

B.  AMRAP in 10 minutes:
    5 strict chin ups or pull ups (advanced do weighted)
    5 ring dips
    6 weighted pistols (You choose the weight).

C. 2000 meter row for time. 

For the busy class, have half begin with B and half begin with C.

Part B. Beginners: ring rows @ 31x1
                              tricep bench push ups (weighted if possible).
                              Pistols to a chosen height

Intermediate: do bar dips. 

Part C. Beginners: Row 1000 meters but at 70-80% intensity.