Friday, April 17, 2015

WARM UP
5 minutes of head to toe joint prep

A1. spinal squat wave x 10 reps (1 rep equals both directions of the wave)
A2. shublule squat x 10 reps (5/side)

 A1. Front Squat
 @ 35x2
5 reps @ 50%
3 reps @ 70%
1 rep @ 90%

5 sets of 3 @ 70%


A2. Strict HSPU

Advanced: @ 51X2 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor). x 5 sets

Intermediate: @ 4122 x 5-7 reps (add plates)  x 5 sets

Beginner: On a box @ 30x1 x 5-7 reps x 5 sets

I need to see those elbows going backwards. If it doesn't happen, the coach will take you back a progression. Let's build a proper foundation.

Rest 60 sec between A1 and A2.

B. 3 Rounds for Time:
thrusters x 25 65/95 lbs
kipping muscle ups x 7
double unders x 50 

I want a pushing movement as a substitute for the muscle up. Russian Dips, ring dips, bar dips.