Wednesday, August 28, 2013

Beginners:

A1. Clean
 5 high pulls (go up in weight with each set). On the heavy side.
Rest 15 sec.
A2. 30 sec chest to wall handstand
Rest 15 sec.
5 sets

Advanced/intermediate:
A1. 5 clean high pulls (first set at max clean)
Rest 15 sec.
A2. either 5 handstand kick up attempts or take 2-3 steps on your hands and go into forward roll (full length of blue mats)
Rest 15 sec
5 sets

B. Beginners:
Either 30 sec eccentric chin up or 3 chin ups with a small spot
rest 10 sec
15 sec arch scap pulling
50 meter shuttle run (please touch ground at each end, except on last when you are coming back into gym) x 4 lengths = 200 meters.
rest 60 sec.
3 sets

C. Intermediate:
AMRAP strict chin ups in 60 sec followed immediately by either AMRAP bar dips or ring dips in 60 sec
50 meter shuttle run (please touch ground at each end, except on last when you are coming back into gym) x 4 lengths = 200 meters.
rest 60 sec.
3 sets

D. Advanced:
AMRAP strict muscle ups in 60 sec. (if you are close to a strict mu, you may use a spot, but you must do 2 reps unbroken.
50 meter shuttle run (please touch ground at each end, except on last when you are coming back into gym) x 4 lengths = 200 meters.
rest 60 sec.
3 sets