Saturday, December 24, 2011

End of Skill Week!

I have seen big improvements in people's static pull-ups and push-ups.

A. 3 Squat Clean and Jerks @ 120/180 lbs

zero seconds rest

10 burpees AFAP

2 arms only rope climbs

rest 5 minutes

4 sets

If you cannot climb the rope arms only use your legs.

If you cannot climb the rope do either 3-5 pull-ups or 5 perfect ring rows.

If you are very new to the clean and jerk do 7 reps at a much lighter weight.

B. Pushing

Beginners: Find your Max push-up for depth, add some height and do 2-3 reps for 4 sets; rest 1 min.

Intermediate: 1-5 reps on the minute for 7 min.

Advanced: 1-3 PPP on the minute for 7 min.

More Advanced: 1-3 PPP on the rings x 5 sets; rest 2 min.