Saturday, June 20, 2015

WARM UP
5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.

B1. QM gallop in a big circle x 1 rotation each direction

B2. 30 -60 sec passive hang followed immediately by a more challenging progression

B3. OHS with as narrow a grip as possible x 10 reps x 2 sets

B4. 1 set of 10 reps of y l and w.

A. OHS 3-5 reps x 3 sets FROM RACK
Add weight only if you hit 5 reps.

B. Every 5 minutes for 5 sets:
OHS from rack x 5 reps  (take your 5 RM and do 80% of that)
Zero seconds rest
KB Swings x 25 (go higher than the usual 35/55 lbs
Double Unders x 40
Burpees x 15