Tuesday, July 15, 2014

A1. Back Squats - Poliquin Prescription 4 % @ 32x2

A2. Strict Muscle Ups

Advanced: 3-5 reps x 4 sets(Note, if you cannot do 3 reps on your own, but you have 2 reps, get a spot and do 4 reps. If you have 1 strict muscle up, get a spot and do 3 reps). 

Intermediate: 1.1.1 ECCENTRICS with a 5 sec hold in transition.  Other CrossFitters should learn to spot today.

Beginners 1 chin ups or pull ups @ 31x1 x 5 reps x 4 sets (if you need a band to get 5 reps, use it)

 Beginner 2. Eccentric chin up x 5 sec over the bar, then 15 sec eccentric and 5 sec at the bottom in scap arch pulling. Don't fall into the arch scap pulling. Hold it!x 5 sets

Rest exactly 60 sec between movements

B. Power Clean x 9 105/145 lbs
    Sprint 200 meters
    Push ups x 15/20 (should do in 2 sets or less)
    Rest 90 sec. 
    5 sets 

Beginners: Power Clean x 9 (not for time)
 zero seconds rest
For Time:
sprint 200 meters
push ups on an angle x 10 reps (can be done in two sets)
Rest 90 sec
5 sets