Friday, April 25, 2014

A. Snatch Balance
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3

Intermediate/Advanced: work up to 50-60% of your max snatch x 5 reps x 3 sets.

B. Kipping Muscle ups x 7
    KB Swings x 20  35/55 lbs
    OH Stationary Lunges x 20 25/45 lbs
    Kipping Muscle Ups x 5
    KB Swings x 25
    OH Stationary Lunges x 20
    Kipping Muscle ups x 3
    KB Swings x 30
     OH Stationary Lunges x 20

Intermediate: 3 banded muscle ups
Reduce reps/weight if necessary.
No Muscle up, but you have pull ups and ring dips/bar dips? Do 5 kipping pull ups and 3 ring dips/bar dips.  (No Bands on bar or ring dips).
Not ready for kipping chin ups and dips? do 3 ring rows and 2 push ups if you didn't do them yesterday.