Wall Squats should be included in the warm up.
A1. Overhead Squats
Beginners and Intermediate: 5, 5, 5 (From the rack)
Advanced: Must take the bar from the floor - 5, 5, 5
A2. Ring Dips
Beginners - 30 sec support hold. If you need a spot, use one.
Intermediate - 1-5 ring dips x 4 sets
Advanced: support hold ring dips. Slow and controlled x 1-5 reps. Or, do only the eccentric x 3 reps
B. Can't Straighten Your Arms in the OHS? This One Is For You!!! 3 sets of 30 sec holds.
Take a 10 to 25 lb plate, go over the lip of the platform, go into your bodyline and bring your arms back as far as possible without losing your bodyline. Basically, this is just a bodyline but with the extra ledge to get even more range of motion.
C. 5 Minute AMRAP
High Hang Power Snatch x 15 55/85 lbs.
Stick Jumps x 14 reps (Back and forth is one rep) If you can't do stick jumps, do box jumps x 14 reps.
No comments:
Post a Comment