Saturday, December 3, 2014

A. Back Squat - See December 20 and Dec 27, 2014
 Advanced/intermediate: Take 10 minutes to work up to a heavy triple and then do 3 more sets at that weight. I want a tempo of 00x1 to be used. Remember to follow the tempo in your warm up.

Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes

B. Bar Kipping Muscle up practice for 15 minutes or Toes to Bar practice.

C. 3 Round for Time
Power Jerk x 7 105/155 lbs
kipping ring muscle up x 5
Jumping barbell squat x 20 45 lbs