Monday, 3 June 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.)
1a) Deadlift:
1 x 5 @ 75% Deadlift 1RM
1 x 3 @ 85%
1 x 1+ @ 95%
1b) Strict Pull Ups:  3 x Max Effort
 (add weight if you can perform more than 20 Strict Pull Ups)

INTERMEDIATE STRENGTH (alternating sets)
1a) Deadlift:  3 x 3 @ 85%
 Deadlift 1RM
1b) Strict Pull Ups:  3 x Max Effort
 (add weight if you can perform more than 20 Strict Pull Ups)

CONDITIONING
For time:
30 Overhead Squats, 95/65#

30 Box Jumps, 24/20
30 Wall Balls, 20/14#
 (10' target/9' target)
30 American Kettlebell Swings, 24/16kg

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