Saturday, July 19, 2014

10 minutes of joint prep followed by a jaunty warm up of:
A1. 3 position lizards x 10 reps  (beginners, first only)
A2. Flying planches x 1 length (Beginners, kick ups, leaning as far over the wrists as possible)
A3. Brachiation: swinging with a hand lift off of the bar x 20 reps

10 tall muscle clean
10 clean high pulls
10 hang power cleans
5 behind the neck rack jerks


A. Every 90 sec x 7 sets, do 3 Hang Power Clean and Jerks @ 75-80% of your max. See May 22 or May 26, 2014

Intermediate and Beginners do not have a 1RM so please do 6 reps @ 80% of your 3 or 5 rep max.

B. Every 90 seconds, do 3-5 strict hspu followed by 20 double unders x 10 sets.