Friday, 9 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


WEIGHTLIFTING
1) Take 5 attempts to work up to a near maximal Clean & Jerk (after Warm Up lifts), rest as needed between attempts. The goal is no misses.
2) EMOM for 5 minutes:  1 Clean & Jerk @ 85-90% of Max from #1

CONDITIONING
For time:
5 rounds of “Hand-Release Cindy”
5 Pull Ups

10 Hand Release Push Ups

15 Air Squats

Then -
15 Hang Power Snatches, 135/95#

Then -
5 rounds of “Hand-Release Cindy”
5 Pull Ups

10 Hand Release Push Ups

15 Air Squats

• Adhere to a strict 25 minute time cap.  Work with a coach to scale weight and/or volume appropriately.

How to Keep Habits Going During Travel – Leo Babauta