Tuesday, September 23, 2014

A. 2 snatch high pulls plus 1 snatch x 2 reps x 4 sets (I want a perfect bar path here that should be reinforced by the high pull).

(Get those elbows up high and tight to the body. Make sure you are on ball of your foot and your hips are fully extended).

All working sets at 75-80% of your max.

Beginners should add weight with each set if their technique is solid.  Power snatch is fine if mobility or activation is an issue. 

B. For Time
10-20 strict hspu
20-30 kipping hspu

FOR TIME
No strict hspu to the ground but you do have a kipping hspu to the ground? Pick a height to which you can do 5 STRICT reps unbroken when fresh and complete 20 reps. Follow this with 20 kipping hspu.


FOR TIME:
No kipping hspu but you feel comfortable doing eccentric hspu?Accumulate 12 eccentric hspu as quickly as possible. 1 rep equals 10 sec.
Accumulate 20 hspu with feet on a box in pike position. I don't want to see those elbows flaring out. This will lead to shoulder injuries. 

Rest 5 minutes.

C. AMRAP in 12 minutes
strict pull ups x 3-5 reps
Barbell Split Jumps x 20 45/65 lbs

No pull ups? Do chin ups.
No chin ups? Pick a ring row progression from the gymnastics program.  Don't cheat. Pick a progression for which you can do 5 perfect reps.