Training Monday October 22, 2012

3 sets of:


A1. DB or BB Bulgarian Split Squat @ 30x0  8-12 reps.  add weight when possible, but ensure tempo is correct and range of motion is full.  Rest 1 minute between legs.

A2. Pull-ups  - CTB chin-ups    AMRAP (-2) up to 10 unbroken reps. Add weight if you can exceed 10 unbroken.    (level 1 use ring rows)


+
Level 1:

8 DB snatch (4/arm) -heavy but unbroken
8 Box Jumps 24"/18"   

rest 2 min x 5

Level 2:  8 reps -hang power snatch   -moderate load, fast turnover 
12 Box Jumps 24"/18"   
rest 2 min x 5