Wednesday, 29 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 STRENGTH (alternating sets; 1a, 1b, 1a, etc.)

1 x 3 @ 35% Back Squat 1RM
1 x 3 @ 54% Back Squat 1RM
1 x 3+ @ 50% Back Squat 1RM
1b) Strict Bar Dip:  3 x Max Effort

INTERMEDIATE STRENGTH (alternating sets)
1a) Overhead Squat:  3 x 5 @ 45% Back Squat 1RM

1b) Strict Bar Dip:  3 x Max Effort

CONDITIONING
3 rounds, EACH for time:
15 Push Jerks, 115/80#

75 Double Unders
Rest 3 minutes between each round.

• Post times for each round to comments.