Monday, November 17, 2014

A. Thrusters
Advanced: AMRAP in 2 minutes @ 105/145 lbs
Intermediate: AMRAP in 2 minutes @ a scaled weight.
Beginner: 4 sets x 7 reps (go up in weight with each set). 

NOTE: Part A should be done for time ONLY if your coach thinks you are ready.  Ideally, we want to be over Fran weight 65/95 lbs, even if it is a scaled weight. 

B. Muscle Ups or Toes to Bar Development Work

Kipping Ring Muscle ups:
Advanced: 2-5 kipping unbroken x 4sets; rest 2 minutes
Intermediate: 4 attempts x 4 sets; rest 2 min
Beginner: (this is you if you have chest to bar strict pull ups and deep ring dips). 20 sec false grip hold x 3 sets; rest 60 sec.

Toes to Bar Practice:
Advanced: I am looking for continuous reps here. No resetting please. Either 5 attempts or amrap unbroken x 4 sets; rest 2 min
Intermediate: 5 attempts (coaches will demonstrate for you) x 4 sets; rest 2 min
INtermediate 2: this is you if you are working towards that first toes to bar - 10 sec ECCENTRIC x 4 sets; rest 60 sec. (have someone spot you into the position).
Beginner: this is you if you are working on scapular activation and depression- 8 scap arch pullings with a 3 sec hold x 4 sets; rest 60 sec. 

C. AMRAP Double Unders x 45 sec
rest 15 sec.
AMRAP OHS x 45 sec 65/95 lbs (must snatch into first rep for advanced)
rest 15 sec
AMRAP chest to bar kipping pull ups x 45 sec
rest 15 sec
AMRAP KB Swings x 45 sec (american for advanced) 35/55 lbs
Rest 15 sec.
4 sets

Coaches: Have 1/2 start with double unders and 1/2 start with chest to bar kipping pull ups.