Wednesday, June 3, 2015

WARM UP
5 min of joint prep
400 meter run
Run like a dog/monkey on the turf or inside.
A1. trap 3 stick raises - supinated grip x 10 reps plus 10 sec hold
A2. sissy squat x 10 reps plus 10 sec holD
A3. 60 Sec resting squat 

A1. 3-5 strict toes to bar followed by 3-15 continuous kipping
Rest 90 sec x 5 sets

A2. 3-5 strict hspu plus 3-15 kipping hspu.

Rest 90 sec x 5 sets
NOTE: use stahl bars if student doesn't have strict toes to bar and do 5 reps. If he or she has kipping toes to bar, they may go directly into kipping toes to bar after the stahl bars.

NOTE: The hspu can be elevated or at a deficit but you must be able to get a minimum of 3 reps on both the strict and the kipping.

NOTE:Substitute hspu for strict barbell press (must be able to complete 5-7 reps) x 5 sets; rest 100 sec.

B. For Time:
Wall Balls x 25 14/20 lbs
burpees x 20
Barbell lunges the length of the turf 95/135 lbs
Rest 90 sec.
4 sets