Monday, May 26, 2014

 Coaches: I want 2 sets of 2 weighted cossacks please. 

A1. Strict Back to Wall HSPU x 2-3 reps x 5 sets (No Tempo). (add height if possible) Max of 3 x 15 lb plates for elevated head. 

Or, downward dog hspu x 5 reps @ 31x1 x 5 sets

Rest exactly 30 sec.

A2. Power Snatch x 5 reps 95/135 lbs x 5 sets

Rest exactly 45 sec.

In order to perform the kipping back to wall hspu efficiently, we must work to open our shoulders and NOT the CHEST.  When people's feet leave the wall before the lock out, it is because of closed shoulders.

Coaches, please do 2 sets of two different shoulder opening exercises.  

B. AMRAP in 7 minutes:
Kipping HSPU x 7 Max of 2 x 15 lbs plates
Double Unders  x 30