Saturday, July 6, 2013

Warm up
step behind
bridges to an object

A. clean grip deadlifts x 3 reps (on the last rep go right into a full clean for 1 rep). The goal for today is to be patient with the arm bend. Don't go too heavy. For advanced, your last set should be at approximately 85 % of your max clean.
4 sets
rest 2 minutes.

B. Sandbag sprints x 100 meters 20/50 lbs
    AMRAP unbroken, chest to bar, butterfly kipping pull-ups or AMRAP regular kipping in 60 sec.
    rest 60 sec
    5 sets

No butterfly kip? Regular kipping pull ups
No kipping pull up? ring rows x 7 reps