Tuesday, 26 March 2013

WARM UP (as far as you can in 15 minutes):
• 5 sets
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
4.  L-Sit on Parallettes x 10 seconds

STRENGTH
High Bar Back Squat (HBBS) with rest in the back rack position:  
4 x 4 @ 70% 1RM – rest 30 seconds with bar on back between each set;
3 x 3 @ 75% – rest 30 seconds with bar on back between each set;
3 x 2 @ 80% – rest 45 seconds with bar on back between each set.

Notes:  Sets at each percentage should be performed without re-racking the barbell.  Take 2:00 rest between each percentage to rest and change weight.

CONDITIONING
Run OR Row 5km

• Rowing Technique Video: