Wednesday, Dec 10, 2014

A. Front Squat
Advanced/intermediate: Take 10 minutes to work up to a heavy triple and then do 3 more sets at that weight. I want a tempo of 00x0 to be used. Remember to follow the tempo in your warm up.
Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2

B. Handbalancing and Handwalking 15 minutes.
Everyone should do 30-60 sec chest to wall hold.
If you are doing 30 sec, please do 3 sets, resting 60 sec between sets.
For Handwalking, I want the approach that Amir taught Mieka and I to be used as it is the best one I have learned so far.

C. AMRAP in 2 minutes of:
Power snatch x 7 65/95 lbs
Double unders x 20
Thrusters x 7 65/95 lbs

Rest Exactly 60 seconds.

4 sets

Everything should be unbroken so choose your reps accordingly.