Monday, December 16, 2013

WARM UP
500 meter row @ 60 % intensity
2 minutes of double under or single under practice.
10 kick ups to squats
roles  and shoulder opener (coach's choice)

 A. Every 3 minutes, please do:
1 power clean plus 2 thrusters plus 1-2 strict muscle ups.
6 sets

Weight should be at about 75-80% of your max power clean.  You must power clean the first rep, stand up and then start your thrusters.

If you do not have a strict muscle up, but you do have a kipping muscle up, please get a small spot and do 2 reps.  IF the spot turns out to be more of a "heave" then,  take a step back and start with bent arms, still doing 2 reps.

If you have both ring dips and pull ups, but no muscle up, I want 1 x 20 sec eccentric muscle up, spending at least 5 sec in the transition. DO NOT SINK UNDER THE RINGS! This is a common mistake and one I made for a solid year.  The sinking motion kept me from achieving my strict muscle up and it was only when I figured that out (Or Odelia figured it out), that I started to perform multiple strict reps.

No pull ups or ring dips? 30 sec eccentric chin up.
No 30 sec eccentric chin up? 5 ring rows @ 31x3

Beginners: put yourself on a 3 minute clock and do: 3 power cleans followed by 3 thrusters.  Keep the weight manageable.