Wednesday, October 15, 2014

A1. Back Squats - 8-10, 6-8, 4-6 @ 32x2 x 4 sets; rest 60 sec.

A2. Protracted Push ups x 10 reps x 4 sets; rest 60 sec.

The protracted push up is critical for scapular pushing strength. Build a foundation of strength with this movement and your hspu will be much stronger.  Most of you will have to elevate your hands and head for this one.  A small retraction in the very bottom range of motion is acceptable.  

B. Run 600 meters
    Hang Clean to Thruster x 20 reps 65/95 lbs
    Run 600 meters
    Hang Clean to Thruster x 20 reps 65/95 lbs
    Run 600 meters

Beginners: Reduce run.
hang clean to thruster x 10 reps slow and steady. Take your time.
You can push hard on the run.