Mon June 15, 2015
A. Strict Press – 3 x 5-8 reps (double progression) ***Double progression means that once you can achieve all 3 sets of 8 with same weight, then add weight next time and work back up to 3 x 8 before adding weight again.
B. Jerks from rack (L1 and L2, Push Jerk, L3 and L4 Split Jerk) - Work quickly to heavy set of 3 ***Try to increase small increments from triple last week
C. 8 min to work to challenging weight for complex:
Hang muscle snatch + Hang power snatch + Hang squat snatch
L1 – HMU snatch + HPS + HPS + OHS
L2/L3/L4 – As written
D. Complete sequence of movements as prescribed for TOTAL REPS:
90 sec of Hang Power Snatch
Rest 1 min
90 sec of 10 yard (30 foot) shuttle runs (touch ground at each turnaround)
Rest 1 min
90 sec of Kipping HSPU
L1 – 65/35, Option for Wall climbs or Burpee Handstands (against wall)
L2 – 95/65, Wall climbs
L3 – 115/80, HSPU to ground for males, 1 abmat for females
L4 – 135/95, HSPU Deficit 3’’ for males, ground for females
C.SUPERSET two movements x 3 sets:
Lateral Raises x 12-15 reps
SUPERSET DB OH Press (on knees) x 6-10 reps
Rest 2 min
D. 2 Rounds:
Barbell Front Raises x 10-12 reps
Rest 30 sec
Barbell Upright Rows x max reps (same weight as Front Raise)
Rest 30 sec
Bent-over DB Reverse Lateral Raises x 15-20 reps
Rest 30 sec
E. 2 Rounds:
Hanging straight leg Raises (no kipping) x max reps
***If you can’t do at least 10 reps, than scale to hanging knee raises
Rest 30 sec
V-ups x max reps
***If you can’t do at least 15 reps, scale to Crunches with knees into chest at top
Rest 30 sec
Plank x 1 minute (add weight as needed so that 1 minute unbroken is difficult)
Rest 1 min
