Monday, July 30, 2012

A1. Hang Squat Snatch
Beginners: 20 minutes of technical work
If necessary, catch in a power snatch, and then squat.  If you do not have the mobility for the snatch take 5 minutes before you begin and do 3 sets of 10 reps of wall squats.

Intermediate: 25 minutes of technical work. Go up in weight only if your coach gives you the ok.

Advanced: Go up to a heavy single in 25 minutes.

Beginners: Find Max depth for one perfect push-up, add height and do 4-5 reps x 5 sets

Intermediate: AMRAP perfect push-ups in 60 sec x 5 sets

Advanced: Pseudo planche push-ups on rings or floor 3-5 reps x 5 sets

Your coach must watch at least 2 sets of your push-ups.

You will go back and forth between the push-ups and the snatch.  A1 and A2 should be finished in 30-35 minutes.

B1. Cuban Rotations @ 2141 8 reps x 4 sets - Go up in weight with each set.

B2. Jefferson Curls 10 reps and hold 30 sec on last rep x 4 sets

NOTES: I am still finding too much self delusion on the push-ups. Be honest with yourself and where you are at with this movement.  If you are unaware that you have a spaghetti back, grab a partner and have them watch for you.