Saturday, January 19, 2013

A1. 3 position power clean
High hang, hang and from the floor x 2 reps at each position x 5 sets. Go up in weight with each set

rest exactly 45 sec.

A2. Handbalancing x 5 sets
Beginners: 5 kick up attempts
Intermediate: 5 heel pulls and 5 toe pulls
Advanced: 3 sec hold x 3 heel pulls and 3 toe pulls
More advanced: 5 kick up attempts in middle of floor.

rest exactly 45 sec.


A3. DB Full Snatch x 7 each arm x 5 sets 45/25 lbs

rest 2 minutes.

B. KB Snatch Practice
Beginners: 10 minutes of practice
Advanced: AMRAP in 60 sec on the left arm and AMRAP in 60 sec on right arm x 3 sets; rest 2 minutes. 50/75 lbs