Tuesday, April 21, 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
 C1. Low gate locomotion across the floor
C2. shenobi across the floor (Change directions at 1/2 half way mark)
C3. standing weighted shoulder dislocates x 10 reps. 2 positions and hold those 2 positions for 10 sec on last rep.
2 sets of B
A. Snatch Balance
5 sets of 3 @ 60-70% of your max. Coaches, please use your discretion on this. If mobility is a limiting factor, have them do first and second position.

B1. 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

B2. 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

REST 2 MINUTES BETWEEN MOVEMENTS. 4 SETS 

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. 5 Rounds FOR TIME:
KB Swings x 15 35/55 lbs
Shoulder taps x 20
double unders x 30