Rest Day for BCBD competitors
Warm up:
capoeira cartwheels
helicoptero, some will go through the movement pattern, it is like learning a dance step, but there will be no jump
A. Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, down 20 lbs for 2 reps x 2 sets
B. muscle ups
3-5 reps x 3 sets - development day so unless you are getting 5 sets of 5, have a spot. If you are hitting 5 sets of 5, add in a forward roll on each rep.
NO muscle up?
3-5 strict false grip pull ups on rings x 3 sets followed immediately by 3-5 bar dips or ring dips x 3 sets
COaches will provide other progressions.
C. 250 meter row
200 meter sprint
rest 1 min
3 sets
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