Monday, May 4, 2015

WARM UP
5 minutes of joint prep. Circles from head to toe.
A1. 30-60 sec passive hang followed immediately by another progression
A2. shinobi x 1 length (change directions)
A3. 10 SASS protracted  push ups
A4. on the beach x 5 reps
1 set only

A. Alternating on the minute, do 1 (power)hang clean plus 1 (power)clean and power jerk x 60-70% of your max. Go up 5% each minute. Finish with a weight with which you are confident.

On the other minute, do 5 strict hspu (to a deficit if possible) or strict db or kb press x 5 reps.

Do this for 10 minutes.

B.  Every 4 minutes for 5 sets, do:
3-5 strict chin ups or pull ups
15 thrusters 65/95 lbs(Each set should be unbroken).
40 double unders