Saturday, May 3, 2014

A1. Snatch From Blocks - See Monday, April 21, 2014
Beginners: 5, 5, 5, 5 (power is fine)
Intermediate: 3, 3, 3, 3
Advanced: 1 RM in 20 minutes and 1 set of doubles at approx. 15-20 lbs lighter.


A2. HSPU - See April 7, 12 and 22, 2014

Back to Wall HSPU (strict)
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1 
Rest 60 sec.

NOTE: Make sure you follow the tempo for the hspu as well as the back squats. 

I want VOLUME on the HSPU today, so if you have 1 set that you only hit 4 on, that is ok, but if you are consistently hitting 4 it is too intense.

Rest ONLY 45 sec between movements.  

B.  3 Rounds for Time:
DB or KB squats 35/55 lbs (must hold two KB or DB) x 15
Muscle ups x 3/5
High Hang (Tall) Power cleans x 7  95/135 lbs