Tuesday, July 2, 2013

WARM UP
bridge limbo
wall flirt progressions followed by 60 sec of play. Work with a partner.

A. Power Cleans
Beginners: 3 hang power cleans plus 3 power cleans x 5 sets
Intermediate: 2 hang power cleans plus 2 power cleans x 5 sets
Advanced: Max hang power clean, then down 20 lbs for 2 sets of 2.

  B. AMRAP in 15 minutes:
Strict HSPU x 2-5
Astro Turf Shuttle sprints - 8 lengths of the astro turf, You must touch the ground at each end except on your last length. 
Strict Chin Ups/Pull-ups x 2-5

Coach's- please have everyone start at a different station.  

NOTE: if you can do 5 strict chest to wall hspu with ease, please elevate your hands and continue to do 5 reps. 

NOTE: if you cannot do a strict chest to wall hspu, please do the Odelia version of the downward dog hspu. If you can't lift your feet from the floor, then do the old version of the downward dog hspu.  This applies to ANYBODY that does not have a strict chest to wall hspu. 

NOTE: if you cannot do 2 strict chin ups or pull-ups then please do 5 ring rows at 30X3

NOTE: IF you can do 5 chest to bar strict pull-ups, then please wear a 15 lb weight vest or use the belt and use a KB. You can also just hold a  15 lb weight between your legs.