Tuesday, April 28, 2015

WARM UP
60 sec passive squat
10 min of joint prep. I want circles from head to toe.

A1. stationary cossacks x 10 reps (to a target) x 2 sets
A2. trap 3 stick raises x 10 reps plus 10 sec hold on last rep x 2 sets

A. TESTING
kipping hspu as quickly as possible. Pick your set/rep scheme below. This does not have to be unbroken.
5 reps x 3 sets; rest exactly 2 minutes.
10 reps x 3 sets; rest exactly 2 minutes.
15 reps x 3 sets; rest exactly 2 minutes.
20 reps x 3 sets; rest exactly 2 minutes.
25 reps x 3 sets; rest exactly 2 minutes.

If you need to use a height, please record it.

If you have been doing ddhspu, I want you to Press!
For today, do 3 sets of 5 reps, with all 3 sets at the same weight @ 31x1. Rest 100 sec. 

 B. In 20 minutes, go to a daily max snatch.

If you are not ready for maxes please do 4 sets of 3 snatch.

C. 3 Rounds for Time:
400 meter run
10-25 push ups