WARM UP
5 minutes of head to toe joint prep.
A. 3 sets of 3 power clean and power jerk (On the heavier side but you shouldn't miss more than 1).
Follow that with 3 singles. Go up in weight on each set.
3 minute rest between triples and 2 minutes rest on singles.
Beginners: do 5 sets of 5 hang power cleans. Go up in weight if coach gives you the go ahead.
B. AMRAP in 15 minutes:
STRICT HSPU
Advanced: @ 51X2 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor).
Intermediate: @ 4122 x 5-7 reps (add plates)
Beginner: On a box @ 30x1 x 5-7 reps
STRICT PULLING
Advanced: PA1AC @ 31x3 x 4-8 reps
Intermediate: 2-5 reps strict pull ups @ 31x3
Intermediate 2: 2-5 strict chin ups @ 31x3
Beginner 1: 5 strict chin ups with a band @ 31x1
Beginner 2: 5 ring rows @ 51x5
NOTE: If you have 1 strict chin up but two is not realistic, I want you to use a band and get the volume in. Basically, you should follow what you did last week.
C. For Time: 1000 meter row followed immediately by 25 ring dips or bar dips @ 51x1.
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