Tuesday, April 7, 2015

Warm Up
5 min of head to toe joint prep
60 sec x 1 set grappling progression 2

A1. trap 3 stick raises from stomach in supinated grip x 10 reps plus 10 sec hold
A2. sissy squats 10 plus 10 sec hold- can anyone reach the floor? Some of you are very close.
A3. Fighting Monkey arm circles x 20 each direction
A4. brachiation 1 easy progression immediately followed by a more challenging progression
1 set

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. For Time:
50 alternating pistols
40 KB Swings 35/55 lbs
30 wall balls
20 burpees

Rest 60 sec.
Repeat

Note: if you have trouble with pistols but you can do 1 few reps, go to 20 pistols.
Beginners: to a height 10 reps (5/side)