Tuesday: A. Three sets, not for time, of: Muscle-Up x 3-7 reps Nose-to-Wall Handstand Hold x 60-90 seconds Strict Toes to Bar x 8-10 reps B. Four sets of: Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch (pause for 1-2 seconds in receiving/bottom position) Rest 2 minutes C. Six sets of: Halting Clean Deadlift + Hang Clean Rest 2 minutes Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position. D. Three sets for times of: Row 500 Meters 50 Double-Unders 15 Handstand Push-Ups Rest 4 minutes
Posted on: Tue, 24 Sep 2013 04:58:29 +0000
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