Wednesday, July 8, 2015

Warm Up

A. (power) cleans
Set 1. 10 reps @ 70%.
Set 2. 7 reps @ 75 %
Set 3. 5 reps @ 80%
Set 4. 10 reps @ 73 %
Set 5. 7 reps @ 78%
Set 6. 5 reps @ 83%

Take a full 1-3 sec rest after each rep. More advanced should begin at 65 %. Please note the difficulty with Part A. If you have a lot of experience with olympic lifting (i.e. have lifted competitively, start at 65%).

Beginners: 6 sets of 5 reps. Go up in weight if you get the go ahead.

Rest 2 minutes.

B. Every 8 minutes x 3 sets:
Run 800 meters
20 Barbell front rack walking lunges 85/135 lbs
5 kipping muscle ups