Thursday, June 4, 2015

WARM UP
5 min of joint prep
A. 400 meter run at 60%
B1. 60 sec resting squat
B2. trap 3 stick raises with supinated grip x 10 reps with 10 sec hold on last rep
B3. FM arm circles x 2 minutes
B4. diagonal stretch x 5/side

A. Hang Power Snatch x 4 sets x 3 reps (go up in weight with each set).

B. Muscle up skill work x 5 sets for everyone. If you are advanced or intermediate rest 2-3 min. Everyone else rest 100 sec
Advanced: if you have strict muscle ups please do 1-5 reps
Intermediate: if you have kipping muscle ups, but not strict muscle ups, please do 3 reps with a spot.
Beginner 1: 5-7 kips (focus on a tight body line) plus 3 strict chin ups or pull ups @ 30x1
Beginner 2: 30 sec false grip hold plus 3 strict chin ups or pull ups @ 30x1
Beginner 3: passive hang for 30-60 sec on bar plus 5 ring rows @ 51x1

C. Turf Sprints
sprint the length of the turf x 6 times; rest 90 sec x 7 sets