Monday, November 18, 2013

A1. Power Clean from blocks
Beginners: 5, 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3

Rest 60 sec.

A2. Muscle Ups x 4 sets
Beginners: 30 sec eccentric, rest 15 sec, 5 ring rows @ 31x3
Intermediate: 3-5 Russian Dips or Ring Dips or Regular Dips, rest 60 sec, 3-5 chin ups, pull ups or false grip pull ups
Intermediate 2: bent arm muscle ups x 3 reps
Advanced 1: Testing Day 1-5 reps
Advanced 2: 1 muscle up with 1 forward roll x 1-3 reps

Rest 60 sec.

B. Row 500 meters
AMRAP Double Unders in 60 sec.
Rest 4 minutes
3 sets

Beginners: 500 meter row @ 80%
Either 30 single unders or 15 box step ups or jumps
Rest 3 minutes
3 sets