Tuesday, 2 April 2013

WARM UP (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
5.  Press to Handstand x 3

STRENGTH
High Bar Back Squat (HBBS) – rest as needed:
3 x 3 @ 85% Squat 1RM
1 x 2 @ 90%
2 x 2 @ 95%

CONDITIONING

1 minute Max Effort (ME) Kettlebell Swing (KBS), 24/16kg

*Rest 1 minute.

3 min AMRAP:
5 Front Squats @ 70% 1RM (no racks; use 60% HBBS 1RM if you do not know FS 1RM)
100m Shuttle Run (10m increments)
3 Chest-to-Bar Pull Ups

*Rest 1 minute.

1 min ME KBS, 24/16kg

*Rest 1 minute.

3 min AMRAP:
5 Front Squats @ 70% 1RM (no racks; use 60% HBBS 1RM if you do not know FS 1RM)
100m Shuttle Run (10m increments)
3 Chest-to-Bar Pull Ups

*Rest 1 minute.

1 min ME KBS, 24/16kg