Friday, May 29, 2015

WARM UP
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)

A. OHS
Advanced: 3-5 reps x 4 sets
Intermediate and beginner: 5-7 reps x 4 sets
Rest 2 minutes. 

B. Advanced:
For Time: 
Run 800 meters
15 kipping muscle ups
Run 800 meters

Intermediate:
For Time:
Run 800 meters
15 kipping pull ups
15 ring dips/bar dips/push ups
Run 800 meters

NOTE: Beginners might need to add rest periods and take down reps.