Saturday, April 25, 2015

WARM UP
5 min of joint prep
A. ostrich walk with very strict form. Do not bend your knees!
B. 30-60 sec passive hang on bars plus 1 more progression

 C1. Low gate locomotion across the floor
C2. False grip kip on rings x 10 reps Or, regular kip on bars.
C3. standing weighted shoulder dislocates x 10 reps. 2 positions and hold those 2 positions for 10 sec on last rep.
2 sets of C1, C2 and C3.

A. Snatch Balance
 Snatch Balance
5 sets of 3 @ 60-70% of your max. Coaches, please use your discretion on this. If mobility is a limiting factor, have them do first and second position.

B1. strict pulling x 5 sets
 Advanced: PA1AC @ 31x3 x 4-8 reps 

Intermediate: 2-5 reps strict pull ups @ 31x3 

Intermediate 2: 2-5 strict chin ups @ 31x3 

Beginner 1: 5 strict chin ups with a band @ 31x1

 Beginner 2: 5 ring rows @ 51x5


NOTE: If you have 1 strict chin up but two is not realistic, I want you to use a band and get the volume in. Basically, you should follow what you did last week.

B2. Pistols (barefoot)
Advanced: Jumping pistols to a height. x 5 side x 5 sets
Intermediate: AMRAP in 60 sec Alternating x 5 sets
Beginner: to a height x 10/side x 5 sets 

Rest 60 sec between movements

C. 3 Rounds for Time:
OHS x 12 65/95
400 meter run