Wednesday, May 13, 2015

WARM UP
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions.  10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold

A. Every 30 sec, do 1-3 kipping hspu. If you can do 5 kipping hspu with efficiency, please go to a deficit x 10 sets. CF OPEN standards apply

NOTE: If you do not have kipping hspu to a height or to the floor, please do strict presses x 4-5 reps x 5 sets; rest exactly 90 sec. Go up in weight if your coach gives you the go ahead.

B. In 15 minutes, go to 1 set of 7 thrusters at an unbroken and quick but steady tempo. 

C. Every 4 minutes x 4 sets: See Monday May 4, 2015
strict pulling x 3-5 reps (if you have 5 perfect chest to bar pull-ups, add weight and do 3-5 reps)
thrusters x 7 -  unbroken and at a quick but steady tempo -

Note on pulling: with or without weight, the standards are the same. If your pulling starts to deteriorate, reduce reps and/or weight. 
Note on thrusters: If you are a beginner, please do 7 thrusters at a very manageable weight x 5 sets. Go up in weight only if your coach gives you the go ahead.

 C. AMRAP burpees x 30 sec
     Active recovery - burpees @ 50 % intensity x 30 sec
     6 sets