Thursday, December 6, 2012

A1. Push Press
Beginners: 5-7 reps x 3 sets; rest 90 sec. If you hit 7, go up weight, if you hit 5 or 6, stay at that weight.

Intermediate/Advanced:  3-5 reps x 4 sets; rest 90 sec. If you hit 5, go up in weight. If you hit 3 or 4, stay at that weight.

A2. Skin the Cats
Beginners:  FOR THOSE WHO CAN ONLY DO 1 REP. If you can't do them with straight arms, bend the arms and pull yourself up.  Make sure you have a controlled eccentric. If you drop, immediately go to the bar and do a 15 sec arch scap pulling. 3 sets

Intermediate: Straight arms. IF YOU ONLY HAVE 1 rep.
Do 1 perfect rep with straight arms. Then, jump up with bent arms and do a controlled eccentric.  4 sets; rest 90 sec.

If you have more than 1, do 2-3 reps. NO ECCENTRICS. 4 sets; rest 90 sec.

ADVANCED: Skin the cat into a back lever and into a front lever x 1-3 reps x 4 sets; 90 sec.

B. Power Cleans and double under ladder.
9 Power Cleans - 5 double unders
8 Power Cleans - 10 double unders
7 Power Cleans - 15 double unders
6 Power Cleans - 20  double unders
5 Power Cleans - 25 double unders
4 Power Cleans - 30 double unders
3 Power Cleans - 35 double unders
2 Power Cleans - 40 double unders
1 Power Clean -  45 double unders

Power Cleans should be done at approximately 60% of your max.  For Beginners, it will be closer to 80%.