Friday, 24 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 (alternating sets: 1a, then 1b, then 1a, etc.)
1a) Front Squat:
1 x 5 @ 65% Front Squat 1RM
1 x 5 @ 75%
1 x 5+ @ 85%
1b) Strict Pull Ups:  3 x Max Effort (add weight if you can perform more than 20 Strict Pull Ups)

INTERMEDIATE STRENGTH (alternating sets: 1a, then 1b, then 1a, etc.)
1a) Front Squat:  3 x 5 @ 60% Back Squat 1RM
1b) Strict Pull Ups:  3 x Max Effort (add weight if you can perform more than 20 Strict Pull Ups)


CONDITIONING
5 rounds for time:
200m
 Run
20 Medicine Ball Slams, 20/14#

10 Kettlebell Snatches, 24/16kg

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