Wednesday, 10 April 2013

WARM UP (get as far as possible in 15 minutes or less)
• 5 sets:
2. Advanced Frog Stand x 10-12 seconds
• 3 sets:
3. Pistols x 5 (each leg; add weight if able)

BEGINNER STRENGTH
1a) Front Squat:  3 x 5 - Rest 1 minute

1b) 3 x Max Effort Strict Pull Ups – Rest 1 minute

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

INTERMEDIATE / ADVNCED STRENGTH
1a) 1 and 1/4 Front Squat:  3 x 2 @ 75%
 Front Squat 1RM (or 65% Back Squat 1RM)
1b) 3 sets:  3 Strict Pull Ups + Max Effort Kipping Pull Ups

“Superset” the two movements; i.e. 1a, then 1b, then 1a, etc. until 3 sets of each are completed.  Do not drop from bar or touch ground/box between Strict and Kipping Pull Ups.

CONDITIONING
5 rounds, EACH for time:

7 Hang Power Cleans, 115/80#
7 Burpees
- Rest 1:30 mins between rounds

Each round should be an absolute SPRINT!  Do not skip rest periods; they will allow you to sprint each round all out.  Scale HPC as required.  Post time to comments.