Tuesday, December 23, 2014

A. Handbalancing and/or handwalking

Everyone: 30 sec bodyline on stomach and back x 2 sets.

advanced: 60 sec chest to wall bodyline. Done correctly you should feel as though your toes are coming off wall into a free standing handstand.

Advanced only - When you finish, grab a partner and accumulate 30 sec freestanding hspu with a partner. 

Inter - 2 sets of 45 sec same as above.

Beginner: 3 sets of 30 sec.

B. Handwalking
Advanced: 5 attempts for max length
Intermediate and beginner: toe and heel pulls

B. Snatch Ladder - see November 10, 2014
Power snatch
Every 15 sec, do 3 power snatches x 2.5 min @ 45/75 lbs = 30 reps

Rest 2 minutes.

Every 30 sec, do 2 power snatches x 6 min @ 75/135 lbs. = 24 reps

Rest 2 minutes.

Every 30 sec, do 1 power snatch x 6 min @ 100/165 lbs = 12 reps

If you are successful, continue with 3 power snatches every 30 sec until failure or you reach 9 min. = 18 reps

NOTES: You may reduce the loads but you should still follow a progressive overload at each stage.

If you are beginner with the snatch movement, please do the following:
5 sets of 5 reps of hang power snatch
Go up in weight if your coach gives you the go ahead.
Rest 2 minutes. 


C. 3 Rounds for Time:
Front squat (no rack) x 15 95/135 lbs
KB Snatch x 20 (10 per arm) 35/55 lbs
Strict HSPU x 12