Saturday, February 14, 2015

WARM UP
rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

A.  Every 60 seconds for 5 minutes:
      Power Clean and jerk touch and go @ 95/135 lbs x 5
      Ring Dips x 4/6

B. Shoulder Taps x 75
     Double Unders x 75
     Shoulder taps x 35
     Double Unders x 35
     Shoulder Taps x15
     Double Unders x 15