Thursday, July 18, 2013

Rest Day for BCBD competitors

Warm up:
capoeira cartwheels
helicoptero, some will go through the movement pattern,  it is like learning a dance step, but there will be no jump 

A.  Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, down 20 lbs for 2 reps x 2 sets

B. muscle ups
 3-5 reps x 3 sets - development day so unless you are getting 5 sets of 5, have a spot.   If you are hitting 5 sets of 5, add in a forward roll on each rep.

 NO muscle up?
3-5 strict false grip pull ups on rings x 3 sets followed immediately by 3-5 bar dips or ring dips x 3 sets

COaches will provide other progressions.

C. 250 meter row
     200 meter sprint
    rest 1 min
    3 sets