A. Advanced: Front Levers on bars, 10 sec hold x 4 sets; rest 1 min.
Progressions: if necessary, push knees against elbows, if you can hold your front lever for ten seconds without the aid of the arms, start to bring your knees out past the bar.
Beginner: Work on elevating scaps and then the rib cage as well. 10 sec hold x 4 sets; rest 1 min.
B. Power Cleans
Before you put any weight on your bar, do 10 reps of tall muscle cleans.
Advanced: Find your 1RM, strip the bar down to 85% and do 5 sets of 3 reps; rest 3 min.
Beginners: 5, 5, 5; rest 2 min.
C. 30 sec shoulder taps (chest to wall handstand position) or 30 sec handstand hold
30 sec box jumps 20/24"
1 min rest
5 sets
For the shoulder taps, you ideally want to touch your hand to your shoulder, but if that is too difficult just raise your hands off the floor as much as possible.
Some of our athletes will be competing in this event in the fall!
ReplyDeleteCheck out the first video that was released , especially those who plan on competing.
http://bridgecitybeatdown.blogspot.com/
-Mieka
Sorry if I woke you up this morning Darci and Charity, but powercleans are a bit noisy:) I think 235# is a 1RM PR but I'm not sure. I did the reps with 200#. Met Con was nasty in the humidity.
ReplyDeleteNice work Chris! I didn't hear the power cleans!
ReplyDeleteI loved watching the noon hour folks do the shoulder taps! They are so elegant!
So nice to see a crowd at 7am.
ReplyDeleteGood work everyone!