Thursday, May 22, 2014

140522:

10 Minutes: 5×5 weighted strict pull ups
NOTE: If 5 strict pull ups aren’t possible, complete 5 sets of max rep pull ups

-then-

“The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

NOTE: One set consists of all 12 reps. Try not to drop the bar during the entire set;
if you must drop after the Overhead movements, it’s allowed –
just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

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630 Skills:  Ninja night–Front falls, side falls, back falls, forward rolls, backward rolls, and how to stand back up safely (aka the master’s lift)