Wednesday, October 8, 2014

A. Back Squat 8-10, 6-8 and 4-6 @ 32x2 x 4 sets; rest 2-3 minutes


B. OHS x 30 sec 65/95 lbs (try and snatch into your first rep)
rest 15 sec
Push ups x 30 sec
Rest 15 sec
Double Unders x 30 sec
Rest 15 sec
5 sets

C. Kipping muscle up practice:
Beginners: passive hang for 30 sec x 3 sets
Beginners 2: walk in the park x 20 reps x 3 sets
Intermediate 1: false grip on rings for 20 sec x 3 sets
Intermediate 2: practice false grip with kip x 10 reps x 3 sets
Intermediate 3: practice kipping muscle up for 10 min
Advanced: AMRAP kipping muscle up in 45 sec x 3 sets; rest 3 minutes.