Tuesday, July 8, 2014

A jaunty warm up of:
A1. 3 position lizards x 10 reps  (beginners, first only)
A2. Flying planches x 1 length (Beginners, kick ups, leaning as far over the wrists as possible)
A3. Brachiation: swinging with a hand lift off of the bar x 20 reps

A. Snatch High Pulls
Advanced: 5, 5, 5 (All three sets should be performed at 10 kg above your 1RM)
Intermediate: 3, 3, 3, 3 (Add 15-20 lbs to your 3 RM Snatch)
Beginner: 5, 5, 5, 5 Go up in weight on each set.  If your coach tells you to add weight, do so. 

B. Strict Pulling - See Details Below
Zero Seconds Rest
AFAP
Push Jerk x 7 (105/145 lbs)
KB Swing x 25 reps
jumping Air squats x 20
Rest 1 minute
5 sets

Advanced - 3-5 strict muscle ups - but no ring dip to lock out
Advanced 2 - 1. 1 eccentric
Intermediate - 3-5 chin ups or pull ups @ 31x1 (if you cannot do a minimum of 3 reps use a band)
Beginner: 5 sec iso hold over bar, followed by 15 sec eccentric and 5 sec iso hold in bottom (like an arch scap pulling)

IF you have your own stop watch, I recommend you bring it.