Friday, February 13, 2015

rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

A. Snatch - Same as Monday
Power Snatch x 5 reps
Every minute, perform 5 snatches, increasing weight each minute. Start at 55% and increase by 5% each set. Go to Failure, but don't let your mechanics break down.

Beginner: 5 hang (power) snatch every 90 sec x 7 sets. Go up in weight if your coach gives you the go ahead. 

B. From the Rack:
 AMRAP Front squats in 30 sec @ 60% of your max (from the rack. Back up and be ready to squat at the word GO.
zero seconds rest
Burpees x 9
kipping toes to bar x 9
Rest 2 minutes.
6 sets