Friday, Feb 1, 2013

I want 5 minutes of rolling warm up today.  Start with the beginner progressions and end with rolls into straddle up into cartwheels.  Also spend 5 minutes working on KB Snatch.

A1. Ring Dips or bar dips or push ups
Beginners: Strict Push-ups ( I witnessed a great deal of cheating on push ups the other day).  x 5 x 5 sets
Intermediate: Bar Dips x 3-5  x 5 sets

Advanced: Either 1-3 ring dips or 1-3 support hold ring dips x 5 sets

A2. Overhead Squats
Beginners: From the rack x 7 reps x 5 sets
Intermediate: From the rack x 5 reps x 5 sets
Advanced: Must snatch from the floor x 3 reps x 5 sets

B. 3 TGU per arm followed immediately by 7 KB Snatch per arm x 4 sets; rest 3 minutes

15 push press 75/125 lbs
15 box jumps
15 pull-ups
15 KB Swings 50/70 lbs
15 calorie row
8 db snatches 25/50 lbs

Rest 6 min
5 sets