Tuesday, 22 April 2014

WARM UP
1) 8 minutes, alternating:
   a) Weighted Chin Ups (underhand grip)
   b) Hollow Hold
2) 5 minutes – Coach’s choice of dynamic warm up and movement prep.

BEGINNER STRENGTH
1) High Bar Back Squat:  2 x 10 @ 90% of weight used last week – rest 2:00 (before #2)
2) Front Squat:  1 x Max Unbroken Reps @ 100% of weight used for second set of #1 (after 2:00 rest)

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 20 @ 90% of weight used last week – rest 2:00 (before #2)
2) Front Squat:  1 x Max Unbroken Reps @ 100% of #1 (after 2:00 rest)

CONDITIONING (Local Muscular Endurance Development/Speed Work)
EMOM, as long as possible, for 10 minutes:
3/2 Unbroken Muscle Ups (#men/#women)
3 Touch & Go Power Snatches, 135/90#

• If you fall behind on the EMOM, continue with an AMRAP mentality until you catch back up or until 10 minutes expires.  Keep track of every time you break on the Muscle Ups and Power Snatches…  There will be a 2-Burpee penalty due after both the EMOM and AMRAP for each time you break either of the movements.  If you are still working on the strength or skill to get your first Muscle Up substitute a scaled version of a Ring or Bar Muscle Up.

- Then, with no rest, immediately perform -
As many reps as possible in 5
 minutes:
30 Double Unders

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