2014-08-01

FRIDAY WORKOUT

Gymnastics Skill Work 10 - 15 Minutes
Kipping Pull-ups
Butterfly Pull-ups
Bar Muscle Ups

*We will go over your technique on Kipping Pull-ups first, then, if you are able, we will work Butterfly Pull-ups, and Bar Muscle Ups. Don't miss out, this is a much needed skill session!


Then...


Every Minute On the Minute for 20 Minutes:

Odd Minutes: Hang Power Clean
Even Minutes: Power Clean (from floor)

*Start at 75 - 80% of your 1RM Power Clean. If both your Hang Power, and Power Clean felt good for your last set, you can move up the weight, but make small jumps.

2 comments:

Lisa Dempsey said...

Tonight's gymnastics skill work reminded me how important it is to be born with coordination...

Cleans: 75# for rounds 1-15
80# for rounds 16-20.

Rachel said...

83-113# for cleans