Tuesday, March 24, 2015

Warm up
5 minutes of head to toe prep and a quick game of grappling 1.  60 sec work/switch roles/60 sec work.

A1. sissy squat x 10 reps x 2 sets
A2.  the one we did in Fighting Monkey workshop (back over the ball) x 3 reps x 2 sets
A3. kick up into shoulder opener x 20-30 sec (butt must touch the wall) x 2 sets
A4. low gate mobility across the floor
A5. first and second progression of hanging

A. Strict Toes to Bar (NO KIP. Not even a small one). 
Advanced: 30x1 x 3-5 reps x 5 sets; rest 2 minutes.
Intermediate: strict knees to elbow 30x1 x 3-5reps x 5 sets; rest 2 minutes
Beginners: strict knees to armpits plus 10 sec scap arch pulling x 3-5 reps x 5 sets; rest 2 minutes.

B. Touch and Go Power Snatch x 45 sec 55/85 lbs
     Rest 15 sec.
     Shoulder Taps x 45 sec.
     Rest 15 sec.
     Row for meters x 45 sec.
     Rest 60 sec.
     5 sets