Tuesday, 21 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 @ 65% Squat 1RM
1 x 5 @ 75%
1 x 5+ @ 85%
2) Press:
1 x 5 @ 65% Press 1RM
1 x 5 @ 75%
1 x 5+ @ 85%

INTERMEDIATE STRENGTH
1) High Bar Back Squat (HBBS):  3 x 5 @ 75% HBBS 1RM

2) Press:  3 x 5 @ 75% Press 1RM

CONDITIONING
As many rounds as possible in 8 minutes:
200m Run

20 Alternating Pistols (total; 10 each leg)

9 Push Jerks, 135/95#

• Post rounds to comments.