Monday, 10 June 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 WEIGHTLIFTING
1 x 5 @ 40% Clean 1RM
1 x 5 @ 50%
1 x 5+ @ 60%

INTERMEDIATE WEIGHTLIFTING
3 sets:  Shankle Complex (1 Clean Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks) @ 70% C&J 1RM
Rest 2 minutes between each set/complex.

CONDITIONING
As many rounds as possible in 12 minutes:
200m Run

12 Box Jumps, 24/20
12 Chest-to-Bar Pull Ups

• Post rounds to comments.