Wednesday, July 18, 2012

A1. Power Snatch
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for one rep and then 2 reps x 2 sets, minus 15 to 30 lbs.
Rest 60 sec.

A2. HSPU
To perform a variation of the handstand push-up, you must have at least 3 perfect push-ups.
Beginners: Under three perfect push-ups? AMRAP push-ups in 120 sec x 5 sets.

Beginners: No push-up? 1 eccentric (negative) x 2 sets x 5 sets (this means you do 1 negative, shake it out, do another one, then back to A1).  For a total of 10 reps.
INtermediate:  6-8 downward dogs in pike position (or feet elevated). Don't forget the triangle x 5 sets
Advanced: 1-5 reps x 5 sets.
Rest 60 sec.

B. 200 meter run
     250 meter row
     rest 4 minutes

     400 meter run
     500 meter row
     rest 8 minutes
 
    800 meter run
    800 meter row

IF you are unable to run, replace with row, same distance.