Tuesday, Oct 1, 2013

 WARM UP
rolling warm-up, most advanced progression will be 1 leg to cartwheel. For people who are uncomfortable or unused to putting any sort of pressure on the neck, just do the rolls of the spine in a ball. Your job is to articulate the spine! Make every vertebrae touch the floor.

Practice with an empty bar: 5 hang cleans, 10 tall muscle cleans, 5 power jerks

A1. Clean and Power Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, down 10 kg for 1 set of doubles.

A2. Pulling - Rope Climbs
Advanced 1 : either inverse grip x 1 reps
Advanced 2 : 1-2 straddle rope climbs 
Beginners: bodyline x 3 reps (hips do not touch the floor) x 3 sets; rest 60 sec.
Intermediate: This is you if you have at least 5 sets of 3 chin ups. straddle arms only eccentric 1.1.1 x 4 sets; rest 60 sec.
Beginner 1: rope climbs using feet x 2 reps x x 4 sets; rest 60 sec.

B. AMRAP in 60 sec:
Deadlifts x 5 185/275  (if your coach sees you rounding your back, expect to be asked to reduce the weight).
Box Jumps x 5 20/24"
Rest 3 min
5 sets