Friday, 12 April 2013

WARM UP (get as far as you can in 15 minutes):
• 5 sets
1.  "L" Pull UpVariation 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.  TuckBack Lever x 10 seconds (can also be Band-Assisted Back Lever)
• 3 sets
4.  L-Sit on Parallettes x 10 seconds

1b) 3 x Max Effort Bodyweight Dips (stationary dip bars)

“Superset” the two movements; i.e. 1a, then 1b, then 1a, etc. until 3 sets of each are completed.  Rest 1 minute between each movement.  Select LBBS weight that is challenging yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.

1a) LBBS:  3 x 3 @ 85% 
Squat 1RM
1b) 3 x Max Effort Weighted Dips (stationary dip bars)

Same scheme as “Beginner”.  Select a weight you can do at least 5 dips with and increase each round, if possible.

4 Rounds For Time:
12 Push Press, 115/80#
Run 200m

6 Snatch, 115/80#

All rounds of Push Press start from the floor.  Scale Push Press/Snatch weight to no lower than 50% Snatch 1RM and no heavier than Rx.  Post time to comments.