Monday, 13 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
1) Back Squat (low bar or high bar):
1 x 5 @ 70% Squat (either style) 1RM
1 x 3 @ 77%
1 x 1+ @ 85%

2) Press:
1 x 5 @ 70% Press 1RM
1 x 3 @ 77%
1 x 1+ @ 85%

• If you don’t know your Squat or Press 1RM, select a weight that is challenging for five reps concentrating foremost on proper mechanics.  Increase weight 5-10% each set.  Last set (1+) is a minimum of one rep but continue until you feel you could only get one more rep, but not to failure.

INTERMEDIATE STRENGTH
1) High Bar Back Squat (HBBS):
1 x 5 @ 70% HBBS 1RM
1 x 5 @ 75%
1 x 5 @ 80%

2) Press:
1 x 5 @ 70% Press 1RM
1 x 5 @ 75%
1 x 5 @ 80%

CONDITIONING
5 rounds for time:
3 Push Press, 135/95#

7 Front Squats, 135/95#
15 Rope Climb, 1 ascent

• If unable to Rope Climb, substitute 4 Strict Pull Ups + 4 Knees-to-Elbows 4 Air Squats for each ascent.   Post time to comments.