Monday, January 27, 2014

WARM UP
Ido's squat routine.


A. Clean to Thruster
Beginners: 7, 7, 7, 7 (As deep as your mobility will allow without losing tension in lower back). No maxes.

Intermediate:  As long as you display proper bio-mechanics, I want you to fail today. That's right, fail.   3, 3, 3, 3 (Don't fail until your last set). And of course, be sensible.

Advanced: You have 20 minutes to find your 3 RM clean to thruster.  Warm up properly and don't make ridiculously huge jumps.
 

B. ADVANCED
20 sec amrap thrusters 65/95 lbs
20 sec amrap Chest to Bar kipping pull ups
rest 40 sec.
5 sets

INTERMEDIATE
45 sec AMRAP Thrustes (adjust weight accordingly)
45 sec AMRAP chest to bar kipping pull ups or, if you are not ready for this, chin over the bar.
(NOTE: YOu must EARN the right to use a band. If you do not have a 30 sec eccentric chin up or if you can't hold yourself with chin over the bar for 10 sec, do beginner pulling).  IF you are competing in the open and you do not have a kipping chin up/pull up yet, try and go down a band size today.

NOTE: you are intermediate if you cannot do 5 unbroken kipping pull ups.  

BEGINNER
10 thrusters
5 ring rows @ 30x1
Rest 60 sec.
5 sets
NOTE: IF you have excellent technique on your thruster but you cannot do a kipping chin up or pull-up, you may do intermediate but substitute kipping with ring rows.