Thursday, July 16, 2015

WARM UP
5 min of joint prep
A1. 30 sec of passive hang followed by a more complex progression
A2. tea cup
A3. world's greatest stretch
A4. Narrow grip OHS with pvc or light bar plus 10 more at a heavier weight

A. Every 2 minutes.

Back Squat Wave Load 8 6 4 8 6 4
Weighted Pull ups 5 3 1 5 3 1 (may be supinated or pronated)

Back Squat weight: 60%, 70%, 80%, 65%, 75%, 85%

Coaches, please talk to me about pulling for those without a strict chin up or pull up

B. AMRAP in 3 minutes:
Deadlift x 8 155/225 lbs
Run 100 meters
At the end of the 3 minutes, with the clock still running, perform AMRAP kipping hspu in 60 sec.
Rest 4 min.
Repeat

C. AMRAP in 3 minutes:
OHS x 8 65/95 lbs
Toes to Bar x 6 
At the end of the 3 minutes, with the clock still running, perform AMRAP front squats 65/95 lbs in 60 sec. 
Rest 4 minutes
Repeat