Monday, July 7, 2014

Warm Up:
5  minutes of joint prep


A. In no more than 3 warm up sets, find a 1 RM strict handstand push up (HSPU)  (CF style, back to wall)  OR : do 3 sets of 3 Downward Dog HSPU @ 51x1. After each set of hspu do B1 and then B2.

B1. sissy squats x 10 reps x 1 set
B2. Dynamic cossacks (at 1/2 way, switch sides and continue) x 1 set

WARM UP:
10 tall muscle cleans
10 jumping high pulls
5 hang power cleans
5 behind the neck rack jerks
5 rack jerks 

A. Clean and Jerk - see June 9 and 16, 2014

Advanced: Find a daily max in 20 minutes and 1 set of doubles at 10-7 kg less.
Intermediate: 3, 3, 3, 3 Go up in weight with each set. 
Beginner: 5, 5, 5, 5, 5 Go up in weight with each set.

B. As Many Reps as Possible (AMRAP)  in 7 minutes:
Kipping HSPU x 7
double unders x 30

See May 26, 2014

Beginners: do downward dog hspu but without a tempo.

Please post your numbers on the board.  Better? Worse? Same?