Thursday, January 3, 2013

Warm up:
Shoulder ROM x 1 min
Burgener warm up
Row 800m
64 double unders

Overhead squats 2-2-2-2-2
(80% of 1RM)

Up the ladder in 8!
In eight minutes climb as high as possible, adding 1 rep to each movement each round.
Power Clean
Front Squat
Jerk
Round 1 would be 1PC+1FS+1J. Round 2 would be 2PC+2FS+2J. Rnd 3 would be 3 of each and so on

Competitors 185/135
Adv 135/95
Int 95/65
Beg 65/35
First weeks of CF or have poor ROM? Use a broomstick or training bar. Perfect form is key!

Rest 4 minutes:

Then for time:
60 ring dips
60 toes to bar (6 unbroken reps at a time)
SCALE APPROPRIATELY BUT DO IT OR YOU WILL CONTINUE TO SUCK AT IT:)