Monday, August 12, 2013

A1. Thrusters
Beginners: 7, 7, 7, 7 (Go up in weight with each set); rest 30 sec.
Intermediate: 5, 5, 5, 5 (Go up in weight with each sets); rest 30 sec. 
Advanced: 3, 3, 3, 3 (Go up in weight with each set); rest 30 sec.


A2. Pulling
Beginners: If you can hold yourself over the bar for 10 sec, do 20-30 sec eccentric, rest exactly 15 sec, and do 3 ring rows @ 31x3 (roll the shoulders back)! x 4 set; rest 60 sec.

Intermediate: 2-5 chin ups or pull-ups @ 30x1 x 4 sets; rest 60 sec. 

Advanced: Archers (only do these if you have 5 pull-ups at or below clavicle) x 2-5 reps (your coach will help you pick your progression) x 4 sets; rest 60 sec.

BCBD
A. Every 3 minutes:
9 thrusters (85/135 lbs) and 3-5 strict chin-ups or pull ups @ 30x1
4 sets

 B. 30 sec kipping HSPU (brute competitors do push ups)
rest 30 sec
30 sec Double Unders
rest 30 sec
30 sec split jumps (beginners should absolutely not do these;  instead, do walking lunges x 10 reps)
rest 30 sec
5 Rounds

PM. BCBD
Hill Sprints
200 meter@ 90% Intensity
Rest 5 minutes (Active rest - walk around)
7 sets