Thursday, May 21, 2015

WARM UP

5 min of joint prep - circles from head to toe plus 5 minutes of calisthenics
A1. sissy squat x 10 reps plus 10 sec hold
A2.weighted standing shoulder dislocates - 10 reps plus 10 sec in both positions on last rep
A3. on the beach with hands touching if possible - 5 reps
A4. 30-60 sec passive hang plus a more challenging progression (on second set skip the passive hang for advanced folks)
2 sets

A. Snatch Complex - See May 8 and May 12, 2015
We will be going to a max snatch next week.

Hang power snatch plus snatch x 2 reps x 5 sets.
Note: All working sets at 70-80 % of your max. If possible, go up 3-5%.

B. Every 60 sec, do 8 OHS until you hit 75 burpees. For your OHS, pick a weight at which you can do all 8 reps quickly and unbroken. 

C1. Trap 3 raises (slow and controlled) x 7 reps x 3 sets
C2. 20 band pull aparts x 3 sets