Tuesday, February 10, 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.

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

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

A. Alternating every minute on the minute x 10 min:
Thruster x 6 105/155 lbs
Chest to bar kipping pull ups x 10

I want a smooth clean to thruster on that first rep.  

B1. 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

B2. 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. 


C. OHS x 65/95 lbs x 20
     Double Unders x 50
     OHS x 95/135 x 15
     Double Unders x 50
     OHS x 115/165 x 10
     Double Unders x 50