Saturday, 30 March 2013

WARMUP (as far as possible in 15 minutes or less)
• 1000m Row
• 5 sets:
1. Headstand Push Ups x 3

2. Advanced Frog Stand x 10-12 seconds

• 3 sets:
3. Pistols x 5 (each leg; add weight if able)

4. Glute Ham Raises x 5

STRENGTH
Front Squats: 1 x 5 @ 80% Front Squat 1RM, 2 x 3 @ 85%, 3 x 1 @ 90% – rest 1:00-2:00 between each set.

• Notes: If you have not established a Front Squat 1RM, you can estimate it using 85% of your Back Squat 1RM and then apply the appropriate percentage for the set.

CONDITIONING
For time:
200m Run with 35/25# Plate
10 Bench Press @ 75% Bodyweight (BW)/55% BW
30 Burpees
200m Run with 35/25# Plate
8 Bench Press @ 75% BW/55% BW
20 Burpees
200m Run with 35/25# Plate
6 Bench Press @ 75% BW/55% BW
10 Burpees