Friday, April 9, 2015

Warm Up
60 sec x 1 set grappling progression 2

A1. trap 3 stick raises from stomach in supinated grip x 10 reps plus 10 sec hold
A2. sissy squats 10 plus 10 sec hold- can anyone reach the floor? Some of you are very close.
A3. Fighting Monkey arm circles x 20 each direction
A4. brachiation 1 easy progression immediately followed by a more challenging progression
1 set

A. 3 sets of 3 power clean and power jerk  (On the heavier side but you shouldn't miss more than 1).
Follow that with 3 singles. Go up in weight on each set.

3 minute rest between triples and 2 minutes rest on singles. 

Beginners: do 5 sets of 5 hang power cleans. Go up in weight if coach gives you the go ahead.

B.  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.