Thursday, September 27, 2012

A. Snatch from the Blocks
Beginners: Power - technical work for 20 minutes.

Intermediate: 3, 3, 3, 3,


Advanced: Hit a Max in 20 min. One set of doubles.



B1. HSPU
Beginners: Pike position x 5-7 reps x 5 sets; rest exactly 30 sec.

Intermediate: On a box. 5-7 reps x 5 sets; rest exactly 30 sec.

Advanced: Chest to wall x 1-5 reps x 5 sets. Or, handbalancing with hspu eccentric.  You can also elevate if you are so awesome that 5 reps is too low; rest exactly 30 sec.

Remember that with all of the variations, you are in a triangle position. Your hands and head should NOT line up with each other; your head should several inches ahead.  Also, only go slightly wider than your handbalancing width.


B2. Cossak Insertions - 7 reps each direction x 5 sets; rest exactly 30 sec.


B3. Good Mornings x 10 reps x 5 sets; rest exactly 30 sec. Go up in weight with each set.