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Wednesday, January 25, 2012

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!





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