Thursday, February 5, 2015

In warm up, I want some shrimp, first and second progression followed by some knee and ankle joint prep. I recommend squat to knees with a nice and slow eccentric. 

A1. Pistols - see January 29, 2015
Advanced: - AMRAP in 60 sec x 3 sets; rest 60 sec. This time 30 sec/leg.

Intermediate: to a height. Amrap in 2 minutes. (this is you if you are steady on pistols but need some height); rest 60 sec

Beginner: 10 reps 5/side x 3 sets; rest 60 sec

A2. chest to wall handstand x 30 sec x 3 sets; rest 60 sec.
Advanced do 1 arm holds BUT only your toes can touch the wall, not the thighs.  15 sec/arm. Try and switch arms while in your handstand rather than coming down and re-setting.

B. 4 Rounds for Time:
    Snatches x 10 75/115 lbs
    Kipping HSPU x 20