Tuesday, August 18, 2015

WARM UP
400 meter run
5 min joint prep
weighted 2 position shoulder openers x 10 reps with 10 sec hold on last set in both positions
10 push ups


A. See Wednesday, August 5, 2015
 Back Squat 5 @ 80%- 3 @ 85% - 1 @ 90% - 5 @ 85%- 3 @ 90%, -1 @ 95%
Every 2 minutes. If possible, start at a slightly higher weight.

Beginners:
Poliquin 4% @ 32x2

B. Every 3 minutes x 5 sets
Clean High Pulls x 5 (20 lbs over your max)
Strict HSPU x 5 (advanced should go to a deficit)

If you do not have a strict hspu, but you do have a kipping hspu, please do 5 kipping hspu to a height. Try and decrease your height a bit. It doesn't have to be unbroken.

If you cannot kick up into a handstand, or your hspu is weak, please do 5 strict db or KB press (5/arm).

C. Advanced:
At the top of every minute, please do 5 front squats (must clean the bar) @ 105/155 lbs until you hit 40 kipping muscle ups

C. No kipping muscle up?
At the top of every minute, please do 5 front squats (must clean the bar) @ a weight you can do unbroken until you hit 40 ring dips or bar dips or push ups.

TIME CAP IS 10 MINUTES.