Friday, 10 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Ring Push Ups x 5
3) Tripod / Frog Stand x 10 seconds
• 3 sets:
4) Overhead Squats x 10, Men’s / Women’s bar, PVC
5) Kettlebell Deadlifts x 10 reps, 24/16 kg

BEGINNER STRENGTH 
(superset 1a, then 1b, then 1a, etc.)
1a) Deadlift:
1 x 5 @ 70% Deadlift 1RM
1 x 3 @ 77%
1 x 1+ @ 85%

• If you do not know your Deadlift 1RM, select a weight that is challenging for five reps yet allows you to concentrate foremost on proper mechanics.  Increase weight 5-10% each set if possible without sacrificing form.  Consider last set (1+) as a minimum of one rep but continue up to the point where you are grinding it out, but not to failure.  Rest 90 seconds between each set. 

1b) Strict Pull Ups:  3 x Max Effort 
Unbroken

• If you can perform more than 20 unbroken Strict Pull Ups, add weight to limit total reps per set to 20.

INTERMEDIATE STRENGTH 
(superset 1a, then 1b, then 1a, etc.)
1a) Deadlift:  3 x 3 @ 85% Deadlift 1RM - rest 1 minute. 

1b) Strict Pull Ups:  3 x Max Effort 
Unbroken - rest 1 minute.

• If you can perform more than 20 unbroken Strict Pull Ups, add weight to limit total reps per set to 20.

CONDITIONING
15-12-9 reps for time:

Front Squats, 100% Body Weight/70% BW 

American Kettlebell Swings, 32/24kg

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