Friday, 26 April 2013

WARM UP (get as far as possible in 15 minutes or less)
• 5 sets:
2. Advanced Frog Stand x 10-12 seconds
• 3 sets:
3. Pistols x 5 (each leg; add weight if able)

BEGINNER WEIGHTLIFTING
1 x 5 @ 60% Clean 1RM
1 x 5 @ 67%
1 x 5 @ 75%

If you do not know your Clean 1RM, select a weight that is challenging for five reps yet allows you to concentrate foremost on proper mechanics.  These do not have to be “touch-and-go” reps; you can reset between each rep but keep it short.  Increase weight each set, if possible.  Rest ONLY 90 seconds between each set. 

INTERMEDIATE / ADVANCED WEIGHTLIFTING
7 sets:  2 High Hang Cleans + 1 Split Jerk – heaviest possible, rest 60 seconds between each set.

CONDITIONING
3 rounds for total working time (time to complete each round):
Rest 1:1 (but no more than 5 minutes) between each round.

KB High Pulls begin with the KB touching the ground and end with the hands at the chin with the elbows above the hands.  If unable to perform T2B, substitute Knees-to-Elbows.  Post the working time for the three rounds to comments.

** Handstand Push Ups Progression video from Paradiso Crossfit: