Monday, 29 April 2013

WARM UP (get as far as you can in 15 minutes or less):
• 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 (use two 32kg Kettlebells if no parallettes are available)

BEGINNER WEIGHTLIFTING
1) High Bar Back Squat (HBBS): 
1 x 5 @ 60% HBBS 1RM
1 x 5 @ 67%
1 x 5+ @ 75%

If you do not know your HBBS 1RM, select a weight that is challenging for five reps yet allows you to concentrate foremost on proper mechanics.  Consider last set (5+) as a minimum of 5 but continue up to the point where you are grinding it out, but not to failure.

INTERMEDIATE / ADVANCED WEIGHTLIFTING
1) 15 minutes to establish a 1RM Clean & Jerk.

BEGINNER / INTERMEDIATE / ADVANCED STRENGTH
2) High Bar Back Squat (HBBS):  1 x 20

• The goal is to use more weight than last week (22 April) but no less than 70% HBBS 1RM.  Hit “hip crease below knee crease” depth with every rep.

CONDITIONING
For time:
20 Chest-to-Bar (C2B) Pull Ups

10 Snatches (full squat), 115/75#

15 C2B Pull Ups

7 Snatches (full squat), 115/75#

10 C2B Pull Ups

5 Snatches (full squat), 115/75#