Thursday, April 23, 2015

WARM UP
5 min of joint prep
A. ostrich walk with very strict form. Do not bend your knees!
B. 30-60 sec passive hang on bars plus 1 more progression
Run 400 meters @ 50% 
 C1. Low gate locomotion across the floor
C2. False grip kip on rings x 10 reps Or, regular kip on bars.
C3. standing weighted shoulder dislocates x 10 reps. 2 positions and hold those 2 positions for 10 sec on last rep.
2 sets of C1, C2 and C3.

A. Hang Clean
4 sets of 3. All at same weight. If you miss a rep, count it. If you miss more than 2 reps in total it is too heavy.

B. For Time:
9, 6, 3
Power snatch 95/135 lbs
kipping muscle ups