Wednesday, 22 May 2013

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

4) Kettlebell Swings x 10, 16/12 kg

BEGINNER WEIGHTLIFTING
1 x 5 @ 65% PRESS 1RM
1 x 5 @ 75%
1 x 5+ @ 85%

INTERMEDIATE WEIGHTLIFTING
Snatch:  3 x 2 @ 75% Snatch 1RM

CONDITIONING
“Rahoi”
As many rounds as possible in 12 minutes:
12 Box Jumps, 24/20”
6 Thrusters, 95/65#

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