Wednesday, September 4, 2013

WARM UP
A. rolling warm up (not front and back roll).
B. 400 meter run @ 60 % intensity
C. Russian Tea Cup

 ADVANCED:
A1. Clean and Jerk: Daily Max plus doubles
Rest 60 sec.
A2. Skin the Cat x 3-5 reps x 4 sets (if this is quite easy for you, do pass throughs 1-5 reps)
Rest 60 sec.

INTERMEDIATE:
A1. Clean and Jerk: If your coach thinks you are ready for maxes, do the advanced protocol.  IF not, do 2, 2, 2, 2
Rest 60 sec.
A2. Skin the Cats with small spot if necessary. Stay Piked! Curling up into a ball is actually a more challenging progression. 2 reps x 4 sets
Rest 60 sec.

BEGINNER:
A1. Clean and Jerk
5, 5, 5, 5
rest 60 sec.
A2. stall bar skin the cats at 30x1 x 4 sets;
rest 15 sec.
A3. 15 sec arch scap pulling x 4 sets
Rest 45 sec.

B. ADVANCED
COSSACK TO CROSS STEP X 2 LENGTHS OR: SPRINT 400 METERS
ZERO SECONDS REST
AMRAP UNBROKEN STRICT PULL-UPS THEN SWITCH TO AMRAP UNBROKEN KIPPING PULL UPS
REST 3 MINUTES
3 SETS 

B. INTERMEDIATE:
cossack to Cross Step x 2 lengths or, sprint 400 meters
zero seconds rest
AMRAP strict unbroken chin ups, then amrap kipping pull ups in 45 sec
rest 3 minutes
3 sets

B. BEGINNER
Cossack to cross step x 2 lengths or, sprint 400 meters @ 80%
rest 30 sec
5 ring rows @ 30x3 , then AMRAP kipping pull ups in 45 sec. If you do not have a 30 sec eccentric chin ups, you do not do the kipping pull ups.
rest 3 minutes
3 sets