Monday, Feb 11, 2013

SKILL WEEK!!!

AM. 
A. 2 hang muscle cleans and 2 hang power cleans
     Rest exactly 2 minutes x 5 sets. The hang muscle clean will prevent you from going too high. Don't be greedy.
Beginners: 5 hang muscle cleans and 5 hang power cleans x 5 sets

B. Beginners Only
7 toes to bar - focus on retracting the scapula - x 4 sets; rest 2 minutes.

B. Intermediate:
AMRAP in 60 sec x 4 sets; rest 2 min

B. Advanced: Tabata Toes to Bar x 8 sets.

 C. Beginners Only
5-7 push ups x 5 sets; rest 90 sec.

C. Intermediate:
AMRAP in 60 sec push ups x 4 sets; rest 2 minutes

C. Advanced: Tabata Push ups x 8 sets

PM.
A. Take 15 minute to establish a 3 RM Power Snatch

B. Back Squats - 10-12 RM @ 00x0 x 3 sets; rest 3 minutes.
Beginners: 5, 5, 5, 5

C. Muscle up practice - Your coach will prescribe your progression.