Tuesday, 28 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 3 @ 70% Squat 1RM
1 x 3 @ 80%
1 x 3+ @ 90%
1 x 3 @ 70% Clean 1RM
1 x 3 @ 80%
1 x 3+ @ 90%

INTERMEDIATE STRENGTH
1) Low Bar Back Squat (LBBS):  4 x 2 @ 95% LBBS 1RM
2) Power Clean:  3 x 3 @ 75% Clean 1RM

CONDITIONING
3 rounds for time:
9 Clean and Jerks, 135/95#

400m Run

• Post time to comments.