Tuesday, September 16, 2014

A. Snatch Balance
BEGINNERS: all three positions if possible - 3 reps per position x 5 sets
INTERMEDIATE/ADVANCED:  AT 60-70% OF YOUR 1 OR 3 RM x 3 sets x 5 reps

B. Pulling
In as few sets as possible and as quickly as possible, complete 20 pull ups (chest or neck must touch bar) 20 supinated chin ups and 20 close grip chin ups. Record your time. We will come back to this. 

INTERMEDIATE: Simply reduce reps for each movement.

BEGINNER 1: chin ups only -see gymnastics for guidelines

BEGINNER 2: Either eccentric or one of the ring row variations - see gymnastics for guidelines

C. Hang Power Snatch 85/125 lbs x 5 reps
     Sprint 50 meters
     Rest 90 sec.
     5 sets