A. 2 cleans plus 1 jerk @ 80, 85, 88, 90, 90 % of your 1RM +/-5%
Rest 2 minutes.
B. kipping muscle up practice or toes to bar practice.
advanced: if you trained yesterday and did ring dips, please do the following:
3-5 kipping muscle ups without the lock out. Just work to efficiently pull yourself over the rings into the bottom of the ring dip. x 5 sets.
Rest 2 min
Intermediate: this is you if you are inconsistent with your kipping muscle ups or you are very close to getting your first one.
a total of 7 attempts. Rest as needed but it should not take longer than 10 minutes.
Beginner 1: Test your kipping pull up without a band. This is you if you have been kipping with a band. Make a total of 15 attempts. Rest as needed but no longer than 10 minutes.
Beginner 2: you have kipping pull ups but are not close to the muscle up? Practice kipping toes to bar x a total of 10 attempts.
Beginner 3: either scap arch pullings x 5 reps with 3 sec hold x 5 sets or the above.
C. 4 Rounds for Time:
Snatch x 7 65/95 lbs
chest to bar pull ups x 12
thrusters x 9 65/95 lbs
NOTE: I want the first round unbroken.
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