Tuesday, January 28, 2014

A. (power) Snatch
Beginner: 5, 5, 5, 5 (power and from the hang) If you display excellent scapular activation and a tight lumbar spine, then you may do a full snatch.

Intermediate: Snatch 3, 3, 3, 3 (Let's work on those mechanics. Only go up if your lifts are pretty. If you press out DO NOT go up. It is too dangerous and you will give your coach a heart attack.

Advanced: Snatch
Same as intermediate

B. BENCHMARK

DIANE
21-15-9 For Time:
Deadlifts 155/225 lbs
HSPU (you may kip)


INTERMEDIATE:
If you are not even close to a kipping hspu but you have entered the OPEN, please do push ups. Reduce reps if necessary. SHould be able to do 10 push ups unbroken to do prescribed numbers. 
If you are not competing in the OPEN, and you do not have kipping hspu and you are not close, please do Downward dog (same rep scheme).

BEGINNER:
10 deadlifts
rest 15 sec
7 downward dog hspu
rest 60 sec
5 sets