Wednesday, April 22, 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. 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 C1, C2 and C3.

A1. Back Squat
 A1. Back squat
Back Squat @ 40x1
5 at 50% of your max
3 at 70% of your max
1 at 90 % of your max

5 sets of 3 at 40x1.  Your warm up sets should not take more than 10 minutes.

  A2. Strict Toes to Bar
Strict Toes to Bar x 5 sets
 strict toes to bar @ 31x1 x 5-7 reps
Intermediate:  3-5 kipping toes to bar with a 3 sec eccentric
Beginner: 5 knees to chest with a 3 sec eccentric

Rest 60 sec between movements.

B. On a 3 minute clock:
400 meter run
AMRAP Power Jerk 85/135 lbs
rest 60 seconds
4 sets