Wednesday, 24 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 (use two 32kg Kettlebells if no parallettes are available)


BEGINNER STRENGTH
Deadlift: 
1 x 5 @ 60% DL 1RM
1 x 5 @ 67%
1 x 5 @ 75%

If you do not know your DL 1RM, select a weight that is challenging for five reps yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.  Rest ONLY 1 minute between each set. 

INTERMEDIATE / ADVANCED STRENGTH
Tempo High Bar Back Squat:  5 x 3 @ 75% HBBS 1RM; rest 60 seconds between each set.

“Tempo” =  Quick descent, 5 counts (seconds) in the rock bottom, bounce, and quick back up.

CONDITIONING
For time:
20 Wall Balls, 20/14#
to 10’ target
40 Pull Ups

20 Wall Balls
40 Box Jumps, 24/20
20 Wall Balls
40 Ring Dips

20 Wall Balls
40 American Kettlebell Swing, 24/16kg

20 Wall Balls

Strict 20 minute cap.  Post time (or work completed) to comments.