Friday, February 14, 2014

A. Clean grip deadlifts to hang power clean.
5, 5, 5, 5
The goal is to pull the bar up in the exact same manner that you would if you were doing a clean. Then, take the bar to a hang and do a power clean.
Rest 2 minutes. 

Advanced do 4 sets of 3.

B. 6-1 ladder of:
Kipping Muscle ups
Overhead Squats 105/145 lbs (Must snatch to OHS). (reduce reps if necessary on the muscle ups).

INTERMEDIATE:
This is you if you are close to a strict muscle up
5 bent arm muscle ups with a band
same rep scheme for OHS as above but at a lighter weight.

INTERMEDIATE 2:
This is you if you are NOT close to a muscle up, but you have kipping pull ups. 
Your ladder will be 8 down to 1 for both kipping and OHS. 

BEGINNER:
Either 30 sec eccentric chin up x 1 rep or 5 ring rows @ 31x3
10 OHS
4 sets
Not For Time.