Wednesday, 15 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
 (alternating sets; 1a, 1b, 1a, etc.)
1a) Deadlift:
1 x 5 @ 40% Deadlift 1RM
1 x 5 @ 50%
1 x 5+ @ 60%
1b) Pull Ups:  3 x Max Effort (set ends when you drop from the bar)

INTERMEDIATE STRENGTH (alternating sets)
1a) Deadlift:  3 x 3 @ 90% Deadlift 1RM - rest 1 minute. 

1b) Chest-to-Bar Pull Ups:  3 x Max Effort

CONDITIONING
15-10-5 for time:
Overhead Squats, 115/80#
Strict Pull Ups

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