Monday, Sept 23, 2013

WARM UP
5 minutes of joint prep - include stick limbo and weighted shoulder opener a la bodyline.
5 minutes of clean explanation and warm up

This week we start to prepare for the FrostFit Competition in January. As always, these workouts are open to anyone, but I would caution beginners from attempting them. Competitors, you have double days today and on Friday.

ADVANCED
A1. Cleans from blocks 3, 3, 3, 3; rest 30 sec.

A2. 5 muscle ups ( strict)  Today is a development day so if you can't do 5 strict unassisted but you do have 1 or 2 unassisted, please use a spot and do 5 reps. x 4 sets; rest 60 sec. Or, do bent arm 3-5 reps with assistance. 

INTERMEDIATE
A1.Cleans from blocks 3, 3, 3, 3; rest 30 sec.

A2.  1-2 ring dips or bar dips @ 51x1 x 4 sets; rest 30 sec.

BEGINNER
A1.Cleans from blocks 5, 5, 5, 5; rest 30 sec.

A2. 30 sec eccentric push up x 4 sets; rest 30 sec. Impossible? Elevate chest and do 15 sec eccentric

B. 90 sec AMRAP
5 box jumps 24/30"
5/7 push ups (5 for women and 7 for men).
5 KB Swings 35/55 lbs (Russian)
Rest 4 minutes
4 sets

PM. Olympic Lifting