Friday, July , 2012

AM.
See May 25, 2012
Take 10 minutes to practice kipping hspu.
Beginners/Intermediate: Take 10 minutes to practice power cleans

A. AMRAP in 5 min:
    5 HSPU (you may kip but only have you fatigue on static hspu).
    5 Power Cleans 115/165 lbs
   5 burpees


   rest 5 min 


   Repeat

No HSPU? Downward dogs in pike position x 6 reps for Beginners.

rest 5 min.

B. AMRAP in 3 min:
5 barbell jumping squats 95/135 lbs
3 muscle ups


Rest 3 min.


Repeat


Barbell jumping squats only for advanced. DO barbell back squats.  
No Muscle up? 5 transitions. 
No chin up or pull-up? 5 ring rows


C. 3-5 reps of perfect pull-ups @ 30x1.  STATIC. Sternum hits bar. As wide as possible.  
Beginners: 5 reps of trap 3 raises @ 31x3 x 5 sets




PM.
 Go for a 20 minute run @ 85% intensity.