Monday, 17 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER STRENGTH
1) Back Squat (any style):
1 x 5 @ 75% Squat 1RM
1 x 5 @ 80%
1 x 5+ @ 85%
2) Strict Press:
1 x 5 @ 75% Press 1RM
1 x 5 @ 80%
1 x 5+ @ 85%

INTERMEDIATE STRENGTH
1) High Bar Back Squat (HBBS):  3 x 8 @ 60% HBBS 1RM

2) Strict Bar Dip:  3 x 8 (add weight if you can perform more than 8 unbroken @ bodyweight)

CONDITIONING
3 rounds for time:
5 Hand Stand Push Ups

10 Box Jumps, 24/20
15 Burpees

20 Ab-Mat Sit Ups

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