Tuesday, July 30, 2013

A. Clean and Jerk
Beginners: Just focus on power clean today. Do 3 clean grip deadlifts and then 3 power cleans from the hang x 5 sets; rest 90 sec.

Intermediate and Advanced: Every 90 sec, do 5  power clean and jerks at 70% for 5 sets. Take care with every rep. SEE FEB 19, 2013. If your form is good don't be scared to put on a little more weight.

B. BCBD.
Muscle ups
Advanced: AMRAP unbroken x 4 sets; rest 60 sec.
Intermediate: Take 15 minutes and work on the muscle up. Coach will individually prescribe for you. There are just too many variables to list them here!
If you are in the BRUTE division, skip the muscle ups and go to C.

C. 5 ROunds for Time:
    Front Squats 10 reps @ 60% @ 00x1
    Double Unders x 30

A few double unders but 30 seems unmanageable? Do AMRAP in 2 min.  Begin these immediately after you finish your front squats. Rest 90 sec. x 5 sets

Zero Double Unders and you really don't care if you ever achieve them but you like skipping? Do C as it is written but do 60 single unders.  Beginners: Add 90 sec or rest after each set.

PM. BCBD

A. Hill Sprints 100 meters x 7 sets; rest 3 minutes