Thursday, September 12, 2013

09.13.13 Friday

•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2-  intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)

A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect


--STRONGER--
(L1)
15 min to Establish 1RM 
Clean & Jerk
*with perfect technique 

(L2)-(L3)
Find Max in:
1 Power Clean+1 Front Squat+1 Jerk
*near perfect technique

--BETTER--
A) 3 x 15 BB OH Lunges 
Rest 30 sec.
B) 3 x 20 KB Snatch alt arms 
Rest 30 sec
C) 3 x 10 HSPU rest 30 sec
Rest 30 sec.
*do these as a circuit, stick to the rest times 

(L1) - 95/65 -- 53/35 -- HSPU
(L2) - 75/55 -- 35/20 -- Handstand Holds
(L3) - 45/35 -- choose# -- PikePush-ups 



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