Thursday, May 15, 2014

A1.  Clean Grip Deadlift plus hang power clean plus clean x 1.1.1 x 4 sets - See April 23, 2014

Advanced: Warm up to approximately 80-85% of your max clean and do all reps of the cluster set at that weight. Remember that the more advanced you are with the clean, the more neuromuscular efficiency you display, which means doing your sets at a slightly lower percentage. 
Rest 2 minutes between sets.

Intermediate: same complex but at 85-90% of your 3 RM x 4 sets 

Beginner: 2. 2. 2 (This means, 2 clean grip deadlifts, then 2 hang power cleans then 2 cleans) x 4 sets

A2. If you missed the Strict HSPU from Wednesday, do them. If you did HSPU yesterday, skip it.
Strict back to wall hspu
See April 7, 12, 22, May 3 and May 5, May 9 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps  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

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.  
Rest 60 sec.

B. For Time:
Sled push AFAP x 45 meters 90/135 lbs 
Rest 30 sec.
Double Unders x 30
burpees x 15 
rest 60 sec.
4 sets