Saturday, 4 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Kip Attempts / Kipping Pull Ups (Gymnastics or Buterfly Kip) x 3-5
2) Strict Pull Ups x 5 (band assisted if necessary)
• 3 sets:
4) Tuck L-Hang x 10 seconds

5) Kettlebell Swings x 10, 16/12 kg

BEGINNER STRENGTH
1 x 3 @ 65% Bench Press 1RM
1 x 3 @ 73%
1 x 3+ @ 80%

• If you do not know your Bench Press 1RM, select a weight that is challenging for three reps yet allows you to concentrate foremost on proper mechanics.  Increase weight each set if possible without sacrificing form.  Consider last set (3+)as a minimum of 3 but continue up to the point where you are grinding it out, but not to failure.  Rest 90 seconds between each set. 

INTERMEDIATE /ADVANCED STRENGTH
Banded Deadlifts:  7 X 3 @ 60% DL 1RM Bar Weight + Appropriate Band – rest 60 seconds between each set.

• Standard band colors based on Iron Woody bands (no writing on the band) - Purple Band for DL up to 200#, Red Band for DL up to 300#, Blue Band for DL above 300#.

CONDITIONING
“(Power) Elizabeth”
21-15-9 for time:
Power Cleans, 135/95#

Ring Dips

• If scaling thePower Clean weight is required, the recommended “no less than” weight is 45% Clean 1RM.  Ring dips can be scaled down to Bar Dips or Bench Dips.