Alicia staying composed during the Pull Up Progression Work on Wednesday night.

Strength & Power:

Front Squat
5-5-5-5-5
All sets done @ 70-80% 1RM (Rest 2:00-3:00 between sets)
*Add 5% more weight from what was used on 051012
+
1 x 12-20 Reps (Add weight accordingly)
+
Every :30 sec. for 5:00min perform 1 Hang Power Snatch (use 70-75% of 1RM)
(Add weight from 050812, focus is on Form & Technique)

MetCon:

For time:
A.  50 DB Snatches (40/25) (25 per hand alternating)
B.  100 Double Unders (3:1, try to incorporate some doubles)
C.  Row 500 Meters
D.  100 Jumping Pull Ups
E.  50 Wall Ball Shots (20/16)

Perform sets in any order but rest exactly 3 minutes between all sets. Final time is total time to complete + rest.  (For each set, athlete should copy and track times to compare to future dates)

Elite Training Camp:

KB Swing
Wall Ball
Double Unders

Every coach has his own style.  (Warning:  Video not for kids)