Wednesday, July 23, 2014

10 minutes of joint prep followed by a jaunty warm up of:
A1. 3 position lizards x 10 reps  (beginners, first only)
A2. Flying planches x 1 length (Beginners, kick ups, leaning as far over the wrists as possible)
A3. Brachiation: swinging with a hand lift off of the bar x 20 reps

10 tall muscle clean
10 clean high pulls
10 hang power cleans
5 behind the neck rack jerks


A. Every 60 sec x 7 sets, do 3 Hang Power Clean and Jerks @ 75-80% of your max. See May 22, May 26, July 19, 2014

Intermediate and Beginners do not have a 1RM so please do 6 reps @ 80% of your 3 or 5 rep max.

NOTE: Use the same weight as last time but note that you now are every 60 seconds instead of 90 sec.

B1. Strict Pulling
Advanced: Arms only rope climb CF style. This means you can jump into the movement. Don't worry about the legs but I do want a nice, controlled eccentric. x 1-2 reps x 5 sets

Intermediate: Towel pull ups x 4-8 reps @ 31x1 x 5 sets (use a small spot if necessary)

Intermediate 2: This is you if you have 2 or less strict chin ups- Use a band today and do 5 reps @ 31x1. (Coaches - do not count the rep unless the proper muscle recruitment pattern is followed) x 5 sets

Beginner 1 - THis is you if you have a 30 sec eccentric (do intermediate 2 above)
Beginner 2 - This is you if you DO NOT have a 30 sec eccentric. 10 sec iso hold over bar (use back of toes on box if necessary) followed by 5 ring rows @ 31x1 x 5 sets (Coaches, use your discretion on this one as some folks might not be ready for the iso hold)

B2. Strict HSPU CrossFit style
Advanced: 5 reps x 5 sets ( add height if necessary)
Intermediate: 5 reps x 5 sets (to plates if necessary)
Beginner: 5 reps x 5 sets of downward dog @ 51x1

B3. Back Squats Poliquin 4 % @ 32x2 x 4 sets 

Rest 100 sec between movements.