Wednesday, July 2, 2014

In Warm Up
A1. hspu x 3 reps x 3 sets
A2. wushu bow x 10 reps x 3 sets
rest only 15 sec, between movements.

A1. Back Squats - Poliquin 4 % prescription  x 4 sets @ 32x2; rest 60 sec


A2. Strict Muscle ups x 3-5 reps x 4 sets; rest 60 sec. (more advanced do a weighted ladder).
    Less advanced: 1.1 eccentric muscle up with a 5 sec pause in transition x 4 sets; rest 60 sec.
    AMRAP strict chin ups or pull ups in 60 sec @ 31x1 x 4 sets; rest 60 sec.
     30 sec eccentric or 10 sec iso hold over top x 4 sets; rest 60 sec.

B.  SEE June 27, 2014
Every 90 seconds, perform 1 power clean and 4 power jerks @ 70-75% of your 1RM clean and jerk, PLUS 30 double unders.  Very advanced folks might be closer to 65-68%. x 7 sets (stay at same weight).