Monday, February 9, 2015

WARM UP
rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 

A. Power Snatch x 5 reps
Every minute, perform 5 snatches, increasing weight each minute. Start at 55% and increase by 5% each set. Go to Failure, but don't let your mechanics break down.

Beginner: 5 hang (power) snatch every 90 sec x 7 sets. Go up in weight if your coach gives you the go ahead. 

B. Toes to Bar 1.1.1 x 3 sets. Rest 2 minutes
Exactly 10 sec rest between reps. Stop before you hit failure. We don't want reps that look like this: 20, 4, 1.

Intermediate: AMRAP toes to bar in 2 minutes x 3 sets; rest 2 min

Beginner: 8 arch scap pullings with 3 sec hold x 3 sets; rest 60 sec. Take these seriously and you will make big gains. It is an effective way to get a "deeper" engagement of the scapulae. If you watch some of our gymnastics folks, they are almost pulled into a front lever when they pull into an arch. Do it right and this little movement will wake up the upper back.

Beginners: I also want to see 3 good kips after each set of arch scap pullings. (Caveat is that you do this ONLY if your coach has given you the go ahead for kips, ie, strong and stable shoulders).

C. Row 1000 meters
    3 Rounds of:
    Burpees x 15
    shoulder taps x 40