Tuesday, June 18, 2019

Joint Prep

A1. Chest to wall shoulder openers x 30 sec x 3 sets

A2. forward rotations on the bar x 4-6 lengths x 3 sets

A3. Ape Step x 2 lengths x 3 sets

(NOTE: if you are ready for a new challenge, aim to get from the low to high bar and the high to low bar)

B. Partner Work: Partner A completes 30 DU and then Partner B completes 30 DU. Partner A completes 20 KB Snatches and Partner B completes 20 KB snatches…

5 Rounds for Time

Double Unders x 30

KB Snatch x 16 (8 per arm)

Shoulder Taps x 30

Monday, June 17, 2019

New Cycle


Joint Prep x 5 minutes

Fighting Monkey Irregular Squats x sets of 10 reps

Shoulder Warm UP B

A. Intensification phase for some of you on your hspu

Every 3 minutes x 10 sets

High Hang power clean plus high hang clean x 3 reps

1-2 HSPU

Or 6-8 reps of inverted bent arm pushing

B. 3 Rounds for Time:

Run 400 meters

strict toes to bar x 7

thrusters x 12

HSPU -Every 90 sec, do 1-2 hspu x 10 sets. If necessary, go to 2 minutes.

Friday, June 14, 2019

Joint Prep x 10 min

A. shoulder warm up B

B. Every 4 minutes x 4 sets

front squats x 10-12

HSPU x 5

If you are doing other progressions, please do 6-8 reps

B. AMRAP in 5 minutes:

Hang Power Clean x 5 85/125 lbs

Box Jump Overs x 5

Push ups x 3/5

Rest 2 minutes

C. AMRAP in 5 minutes:

Strict Pulling x 3

Alternating DB Snatch x 10