Wednesdsay, November 20, 2013

A. Squat Power Jerks
Advanced: You will go from blocks. Warm up with some doubles and then go to singles for 5 sets.

Intermediate: 3, 3, 3, 3 No blocks.

Beginners: Push Press x 3 plus push jerk x 5

Rest about 90 sec between sets.

B. Split Jumps x 10 reps 75/55 lbs
     Rest 30 sec.
    AMRAP in 3 minutes:
    5 kipping hspu
    5 kipping chest to bar pull ups
   Rest 2 minutes.
   3 sets

Note: you can elevate head if necessary. For those of you who easily can knock off 5 kipping hspu, increase the hand height.

Downward dog hspu. Make sure they are pretty. Get those toes of the ground if possible.
Ring rows if you don't have pull ups, or chin over vertical plane of the bar.

No jumping for beginners. Walking lunges please.