Tuesday, July 7, 2015

Warm Up
5 min of joint prep
QM gallop x 30 sec/rest 30 sec x 3 sets
hanging for 60 sec plus a more challenging progression
Trap 3 raises against the wall x 10 reps plus 30 sec hold

A. Every 4 minutes x 4 sets:
Double Unders x 30
2 strict muscle ups (those with a kipping muscle up should do the eccentric plus 1/4 concentric we have been doing in gymnastics, or;
Strict chin ups or pull ups @ 31x1 x 5 reps (everyone does 5 reps, even if this means you need to use a band).

B. Every 60 sec for 10 minutes:
Snatch
75, 75, 78, 78, 81, 81, 84, 84, 87, 87

NOTE: advanced should start 5 % lower.
Beginners: 5 sets of 3. Rest 100 sec. Go up in weight with each set if you perform with safe mechanics.

C. Every 4 minutes for 4 sets:
250 meter row
20 KB Swings 35/55 lbs
10-15 push ups
Each set should not exceed 2:30 mark.