Wednesday 140910

3 position cleans (floor, below knee, above knee) + 1 jerk - 60%, 65%, 70% x 4 sets, rest as needed b/w sets

This is three squat cleans + 1 jerk at 60%, 3+1 at 65%, and 4 sets of 3+1 at 70%.

Push Jerk - 5 sets of 3 at 60% (of split jerk), rest 2 min b/w

Front Squat - 5 sets of 3 at 70%, rest 2-3 min b/w

Pistols, alternating

A) x 20 reps (10 each)

B) x 14 reps (7 each)

C) x 10 reps (5 each)

super set w/

Ring or Bar Muscle ups

A) x 6 reps

B) x 4 reps

C) x 1-2 reps

Choose a, b, or c from pistols and a, b, or c from muscle ups and stick with for duration of 8 weeks. You will be progressed accordingly. For pistols, heels must stay down so choose accordingly.

For gymnastics, do a set of unbroken pistols, rest 1 minute, a set of unbroken muscle ups, rest 1 minute x 5 sets.

Do not come off the rings/bar or the set is nullified. For pistols, choose to do assisted if needed or weighted, if needed.

Conditioning will be released tomorrow evening.

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