Friday, June 5, 2015

WARM UP
5 minutes of joint prep
A1. FM arm circles for 2 minutes
A2. resting squat for 30-60 sec
A3. passive hang for 30-60 sec followed immediately by a more challenging progression
A4. world's greatest stretch x 5/side

A. On a 2 minute clock for 8 sets:
Hang Clean plus clean and jerk (beginners do 2 of each)
First 2 sets at 55-65% of your max. Go up approximately 5% after every 2 sets.

NOTE: this is the exact prescription as Tuesday. 

B. Every 8 minutes for 3 sets:

1000 meter row

1-2 arms only rope climb

shoulder taps x 60 or handstand walk x 10-20 meters

Less advanced can use feet for the rope climb.

Beginners:

500 meter row at 80-90% intensity(hold back a bit)

Rest 2 min

5 rope climbs starting with back on the ground. 

Rest 60 sec.

3 sets