Monday, April 22, 2013

A. Clean and Jerk
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: Daily Max, then 1 set of doubles


B1. Back Squat
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, 1 set of doubles

B2. Muscle ups
Advanced: 1-5 reps x 5 sets Or 1 muscle up with forward roll x 1-5 reps x 5 sets
Intermediate: 1 BA muscle up x 7 sets
Intermediate 2: 1-5 strict chin ups x 5 sets
Beginners: either 30 sec eccentric x 5 sets or 5 ring rows @ 51x1 x 5 sets