Thursday, January 26, 2012

A. Power Cleans

Beginnes: from the blocks - 2, 2, 2, 2, 2

Intermediate and advanced: from floor: 2, 2, 2, 2, 2

B. After the first round the rhythm for B should be something like 2 or 3 reps, then break. Don't fret if you don't do your first round unbroken.

Advanced:

Yewkis x 3-7

Push Press x 5 95/135 lbs

Bridge Push-Ups x 4-7

3 rounds

Intermediate: 1o sec front lever on bars (tuck).

2-4 static chin-ups or pull-ups

Push Press x 5

5 -10 push-ups

3 Rounds

Beginners: 10 sec elevated chest

5 ring rows

Push Press x 5

5 push-ups to an appropriate depth. No Knee Push-Ups!