Thursday, April 17, 2014

A1. Clean from blocks
Advanced: go to a max and then do 1 set of doubles at 10-20 lbs less
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5, 5

rest about 60 sec between movements

A2. Muscle Ups
Advanced: Development 3-5 reps x 4 sets (get a spot if necessary)
Intermediate: Bent arm muscle ups x 3 reps x 4 sets
Intermediate 2: Deep Ring dips x 2-5 @ 31x1 and then 2-5 chin ups or pull ups @ 31x1 x 4 sets
Beginner 1: Deep bar dips x 2-5(may use a band if it is the orange one)  and then ring rows @ 51x1 x 5 reps x 4 sets


B. "The Chief" See Jan 7 2013; Oct 19 2012; May 20 2012; Aug 8 2012

AMRAP in 3 minutes:
3 power cleans 85/135 lbs
6 push ups
9 air squats
Rest 1 min
5 sets