Saturday, May 17, 2014

A1. Clean  - in 15 min, go to a daily max and then 1 set of doubles.
Beginner; 5, 5, 5, 5


A2.
Strict back to wall hspu
See April 7, 12, 22, May 3 and May 5, May 9, May 14, May 15 2014
Advanced: add height to hands x 4-5 reps @ 31x1
Intermediate 1: to floor 4-5 reps @ 31x1 
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

NOTE: Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.  

B. 
sled pull with rope x 15 meters 90/135 lbs

rest 30 sec

push jerk x 7 105/155 lbs
run 400  meters

Rest 2 minutes

4 sets