Saturday, 18 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 (any style):
1 x 5 @ 40% Squat 1RM
1 x 5 @ 50%
1 x 5+ @ 60%
2) Power Clean:
1 x 5 @ 40% Clean 1RM
1 x 5 @ 50%
1 x 5+ @ 60%

INTERMEDIATE STRENGTH
1) Low Bar Back Squat (LBBS):  4 x 2 @ 90% LBBS 1RM

2) Power Clean:  3 x 3 @ 70% Clean 1RM

CONDITIONING
Complete 4 x 2 min rounds:
Run 200m, then in the remaining time -
Max Effort Shoulder to Overhead, 115/75#
Rest 3 minutes between rounds

• Post S2O reps per round to comments.