Monday, April 13, 2015

WARM UP
5 minutes of head to toe joint prep. 

A. 3 sets of 3 power clean and power jerk  (On the heavier side but you shouldn't miss more than 1).
Follow that with 3 singles. Go up in weight on each set.

3 minute rest between triples and 2 minutes rest on singles. 

Beginners: do 5 sets of 5 hang power cleans. Go up in weight if coach gives you the go ahead.

B. AMRAP in 15 minutes:
STRICT HSPU
Advanced: @ 51X2 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor).

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

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

STRICT PULLING 
Advanced: PA1AC @ 31x3 x 4-8 reps 

Intermediate: 2-5 reps strict pull ups @ 31x3 

Intermediate 2: 2-5 strict chin ups @ 31x3 

Beginner 1: 5 strict chin ups with a band @ 31x1

 Beginner 2: 5 ring rows @ 51x5


NOTE: If you have 1 strict chin up but two is not realistic, I want you to use a band and get the volume in. Basically, you should follow what you did last week.


C. For Time: 1000 meter row followed immediately by 25 ring dips or bar dips @ 51x1.