Wednesday, 8 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:
4) Tuck L-Hang x 10 seconds

5) Kettlebell Swings x 10, 16/12 kg

BEGINNER WEIGHTLIFTING
Clean (full squat):
1 x 5 @ 70% Clean 1RM
1 x 3 @ 77%
1 x 1+ @ 85%

• If you do not know your Clean 1RM, select a weight that is challenging for five reps yet allows you to concentrate foremost on proper mechanics.  Increase weight 5-10% each set if possible without sacrificing form.  Consider last set (1+) as a minimum of one rep but continue up to the point where you are grinding it out, but not to failure.  Rest 90 seconds between each set. 

INTERMEDIATE / ADVANCED WEIGHTLIFTING
Clean (full squat): 
5 x 2 @ 80% Clean 1RM

CONDITIONING
3 rounds, EACH for time: 

10 Hand Stand Push Ups

15 Knees-to-Elbows

400m 
Run
Rest 1:1