Wednesday, March 13, 2013

Rest Day if you are doing the OPEN on Thursday.

A1.  Ring Dips
Beginners: Bar Dips 2-5 reps @ 51x1 x 5 sets; rest 45 sec (Elevate heels if necessary)

Intermediate: Ring Dips
1-5 reps x 5 sets (remember your support hold); rest 45 sec.

Advanced: AMRAP Ring Dips in 60 sec; rest 45 sec.

A2. Double Unders
Beginners: 30 attempts; rest 45 sec.

Intermediate: AMRAP DU in 2 minutes x 5 sets; rest 60 sec.

Advanced: AMRAP in 45 sec x 5 sets; rest 60 sec.

A3. OHS -Everyone Snatches the Bar from the floor today

Beginners: 10 reps as quickly as possible but with solid form x 5 sets; rest 60 sec. (try and go up in weight with each set).

Intermediate: 15 reps unbroken x 5 sets; rest 60 sec. Try and go up in weight with each set. Don't start your first set too high.

B. Straddle up TESTING
Make sure your coach watches at least one set. 5 reps x 5 sets.  I would suggest that your first set is a warm up set and then try and decrease the height if you are not already to the floor.