Monday, March 10, 2014

A. Overhead Squats
Were you disappointed with your OHS in the Open?  Here's an opportunity to work on them.

 7, 7, 7, 7
Note: Make very small increases in weight.  Have your coach demonstrate how to properly rack the bar in the overhead position.  If you are more advanced, make bigger jumps.

More Advanced:  AMRAP in 6 minutes:
5 OHS 105/145 lbs
3 kipping muscle ups or 3 banded muscle ups

B. Clean and Jerk x 5 reps (tough but manageable). These are not for time.
     zero seconds rest
     For Time:
     21 calorie row
     45 sec AMRAP ring dips or bar dips or push ups
     Rest 3 min.
     3 sets

Beginners: clean and jerk x 5 reps (not too heavy)
reduce row if necessary
push ups to an elevated height