Monday, May 6, 2013

Coaches: Please do the 90/90 stretch that Dr. Spina taught us.  Also take an extra 5 minutes to work on kipping hspu.  

 Brachiation
Slow monkey slaps x 10/side x 3 sets
Beginners should do either just active hangs or slowly releasing hand from bar and then re -gripping. 

 A. 2 high hang snatches x 7 sets; rest 60 sec. Go up in weight with each set.

Note: It is only 60 sec of rest so if you are sharing a platform and/or barbell make sure you are organized.  It should be a full snatch but go as deep as your mobility will allow.

B.  Run 400 meters 80%
      15 hspu (you may kip)
      rest 3 minutes
      3 rounds
If you are doing the Spring Fling rest only 1 minute.