Saturday, 27 April 2013

WARM UP
• 800m Run
• 3 rounds, not for time:
1. Kettlebell Deadlift x 10, 32/24kg
2. Toes-to-Bar/Knees-to-Elbow x 10
3. Glute-Ham Raise on GHD x 10

BEGINNER STRENGTH
Bench Press: 
1 x 5 @ 60% Bench Press 1RM
1 x 5 @ 67%
1 x 5+ @ 75%

If you do not know your Bench Press 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.

ADVANCED / INTERMEDIATE STRENGTH
Banded Deadlifts:  7 x 3 @ 55% Deadlift 1RM + Band

• Standard band colors based on Iron Wood bands (no writing on the band) - Purple Band for DL up to 200#, Red Band for DL up to 300#, Blue Band for DL above 300#.

CONDITIONING
10 minute AMRAP:
10 Pull Ups

15 Hang Power Snatches, 75/55#

20 Push Ups

• Post completed rounds and name/# of last movement to comments.