Tuesday, 7 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 x 3 @ 65% LBBS 1RM
1 x 3 @ 73%
1 x 3+ @ 80%

2) Press:
1 x 3 @ 65% Press 1RM
1 x 3 @ 73%
1 x 3+ @ 80%

• If you do not know your Low Bar Back Squat 1RM or Press 1RM, select weights that are challenging for three reps yet allow 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
1) Low Bar Back Squat (LBBS):  3 x 5 @ 75% LBBS 1RM 

2) Press:  3 x 5 @ 75% Press 1 RM

CONDITIONING
As many rounds as possible in 12 minutes:
8 Strict Pull Ups
12 Hang Power Cleans, 115/80#

• Post rounds to comments.