Wednesday, 27 February 2013

WARM UP
• 5 sets of:
1.  "L" Pull Up Variation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (butterfly kip practice if unable to butterfly kip)
3.  Tuck Back Lever x 10 seconds (can also be Band-Assisted Back Lever)
• 3 sets of:
1.  L-Sit on Parallettes x 10 seconds

STRENGTH
High Bar Back Squat (HBBS):  1 x 5 @ 70% Squat 1RM, 1 x 5 @ 75%, 1 x 3 @ 80%, 1 x 3 @ 85%, 3 x 2 @ 90% – rest 1-2 minutes between each set.

CONDITIONING
For time:
50 Burpees

20 Front Squats @ 70% Front Squat 1RM (or 60% Back Squat 1RM if you don’t know your FS 1RM)
50 Burpees

• Note: Fronts Squats must be taken from the floor.

It’s Up to You, Are You Ready? – Adam Farrah

GORUCK PREP
3+ Hours Before or After CF WOD
3-4 x 2km intervals, recover 4:00 between each interval
9 bricks/6 bricks (approximately 45/30#)