Wednesday, 13 March 2013

WARM UP
• 4 sets (get as far as you can in 15 minutes):
1.  "L" Pull UpVariation 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.  TuckBack Lever x 10 seconds (can also be Band-AssistedBack Lever)
4.  L-Sit on Parallettes x 10 seconds

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

CONDITIONING
For time:
20 Kettlebell Swing (KBS) 24/16kg

12 Push Press 135/95#

20 Walking Lunges (total steps, alternating)

40 KBS 24/16kg

9 Push Press 135/95#

40 Walking Lunges (total steps, alternating)

60 KBS 24/16kg

6 Push Press 135/95#

60 Walking Lunges (total steps, alternating)


• Notes:  Select red hyperlinks for demonstration videos.