Monday, 8 April 2013

WARM UP (get 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

BEGINNER STRENGTH
1) Low Bar Back Squat 3 x 5
2) Push Press 3 x 5


- Select a weight you can perform comfortably with good form and increase weight each set, if possible.  Complete either Beginner or Intermediate/Advanced, not both.
INTERMEDIATE / ADVANCED STRENGTH
1) Low Bar Back Squat 3 x 5 @ 70% Squat 1RM
2) Push Press 3 x 5 @ 95% Press 1RM
CONDITIONING
3 Rounds For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups


- Post weights and time to comments.