Monday, March 16, 2015

WARM UP
5 minutes of head to toe joint prep.

A1. 30 sec hanging followed by a more challenging progression. Can anyone do the supinated grip hang yet?

A2. shinobi across the floor and change direction half way. If your pistol is weak you will have no choice but to push off the floor with your hand. 

A3.  supinated grip trap 3 raises 10 reps plus 10 sec hold

A4. stationary cossacks x 10 reps
2 sets

A. Touch and Go Power Clean and Jerks
See Jan 19, 2015, Jan 30, , Feb 21, 2015
NOTE: if you did this last week, either stay with same weight, and aim for extra reps, or begin with a slightly higher percentage. 

Every minute, do 5 reps. In the first minute I want about 55%, second minute, 60%, third minute 65%, fourth minute 70%, fifth minute 75% and so on until failure. If you have yet to try for full depth, this is the day to do it.

Beginners: 5 x 5 (go up with each set).


B. AMRAP power snatch in 30 sec 65/95 lbs
    Rest 30 sec.
    AMRAP burpees in 30 sec
    Rest 30 sec
    5 Rounds


Rest exactly 60 sec.


AMRAP kipping hspu in 3 minutes.

If you can do more than 10 reps unbroken, please go to a deficit.
Intermediate: Do AMRAP in 5 minutes.  This is you if you can only do 1 or 2 at a time and need the practice. If you have yet to do it to a full depth, but are close, this is the day to do it!
Beginners: AMRAP perfect push ups in 5 minutes. I want to a height today rather than an incline.