Saturday, March 26, 2011

A. Pull-ups
Beginners: Negatives (We continue to have tremendous success with this method)! x 7; rest 1 min
Find your sticking point and hold it, followed by a controlled completion of the movement.

Intermediate: 1-5 reps on the minute for 10 min. Here is an example of what your chart should look like:
5, 3, 3, 2, 4, 2, 4, 3, 1 , 1 = 28 reps in 10 min.

Advanced: If you have 5 REALLY WIDE PULL-UPS, do 1 arm chin-ups. 1 rep each arm x 7 sets; rest 1 min

Advanced: WIDE PULL-UPS, do 1-5 reps on the minute for 10 min.

B. KB Clean and Jerk Practice for 5 min

C. Row 16 calories
zero seconds rest
alternating KB Clean and Jerk 35/50 lbs x 16 (8 per arm)
Row 16 calories
active rest for 4-5 min (DO BODYLINE DRILL: 30 SEC ON BACK AND STOMACH)
4 SETS