Monday, July 22, 2013

WARM UP:
Please include:
a couple minutes of double under practice
wrap to wrap around
Neural drive work for scapula,  see Spina.

AM. BCBD Competitors
A. Clean and Jerk  - Daily Max then 2 set of doubles. (2-3 per platform please). 
 
B.  Muscle ups and hspu practice. Your coach will provide you with an individual prescription.

C. Back Squat 10 reps @ 00x1 95/135 lbs x 3 sets; rest 90 sec. 



 A. For Time: See March 22, 2011 (BCBD do this in the pm).
20 push press 55/85 lbs
20 pull ups
20 calorie row
20 burpees
Rest 8 min
5 Rounds

NOTE: this is a tough workout. If you know that you can't do the first round unbroken, please be sure to take down the reps.

PM.
20 push press 55/85 lbs
20 pull ups
20 calorie row
20 burpees
Rest 8 min
5 Rounds


Reminder that anyone is allowed to do the BCBD workouts. These workouts are for all of you if you so desire.