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Monday, June 15, 2015

Tuesday, June 16, 2015

5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.

B1. QM gallop in a big circle x 1 rotation each direction

B2. 30 -60 sec passive hang followed immediately by a more challenging progression

B3. OHS with as narrow a grip as possible x 10 reps x 2 sets

B4.  1 set of 10 reps of y l and w.

A. Every 2 minutes x 8 sets
Hang power clean plus hang clean and jerk x 1 rep

Go up in weight every 2sets by approximately 5%. First working set at 70-75%.

Beginners: do 2 reps of the complex, ie. 1 hang power clean plus 1 hang clean and jerk x 2

B.  Clean high Pulls @ 20 lbs over your max clean x 4 reps
At the 1 minute mark:
800 meter run
thrusters x 20 reps 65/95 lbs
Rest 4 minutes
3 sets

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