Wednesday, June 25, 2014

 A. Clean Grip Deadlift plus hang power clean plus clean x 1.1.1 x 4 sets; rest 2 minutes. 

Advanced: Warm up to approximately 80-85% of your max clean and do all reps of the cluster set at that weight. Remember that the more advanced you are with the clean, the more neuromuscular efficiency you display, which means doing your sets at a slightly lower percentage. 
Rest 2 minutes between sets.

Intermediate: same complex but at 85-90% of your 3 RM x 4 sets 

Beginner: 2. 2. 2 (This means, 2 clean grip deadlifts, then 2 hang power cleans then 2 cleans) x 4 sets

See April 23 and May 15, 2014

B. Every 90 sec: 1-2 strict muscle ups and 30 double unders x 7 sets

Who should do Part B prescribed? This is you if you have a strict muscle up or if you have a kipping muscle up.  For those with a kipping muscle up, but not a strict one, please have an experienced spotter and do 2 reps.  You may also have to reduce the double unders if you are not efficient with them. I need to see a full turn out at the bottom and a 1 sec support hold at the top. 

Every 90 sec:
1-3 strict chin ups or pull ups
1-3 strict bar dips or ring dips
up to 30 double unders x 7 sets
You may use a band for these movements if you have demonstrated that you have a 30 sec eccentric in the pull up and a 15 sec eccentric in the bar dip. Otherwise, do 5 ring rows @ 31x1 and 5 push ups(either incline or to the floor) @51x1