Wednesday, May 14, 2014

A1. Front Squats - Session 1-6
Beginners @ 32x2
Advanced @ 30x1

B. 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 @ 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

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. 3 Rounds For Time:
kipping muscle ups x 3/5
Hang power snatch 85/125 lbs x 9
burpees x  15