Friday, Feb 8, 2013

AM.
A1. Back Squats 10 reps @ 00x0 x 3 sets; rest 90 sec.
Beginners: Also do 10 reps but at 10x1 x 3 sets; rest 90 sec.

A2. HSPU 
Competitors- practice kipping HSPU, kick up rather than chest to wall x 5 reps x 5 sets;  rest 60 sec.

B.  AMRAP in 4 minutes
     Power Cleans x 7 85/125  lbs
     Double Unders x 20
 
Rest 2 minutes

C. AMRAP in 4 minutes
     Wall Balls x 12 14/20 lbs
      Burpees x 9

PM.
 See Wednesday, October 10, and Oct 30, 2012

A. Every 45 sec, perform 2 power snatch and 1-5 ring dips  x 8 sets. Do this at approximately 70% of your max power snatch. 


Try and add 5 to 10 lbs from Oct 10, and Oct 30, 2012.  Also, if possible, add 1 ring dip. If you were already hitting 5, add a tempo of 51x1 with support hold.  

No ring dip? Do Bar dips. No bar dip? Do elevated heel Bar Dips

C. CUBAN ROTATIONS
5-7 reps @ 4121 x 4 sets; rest 2 min.