Tuesday, 11 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 STENGTH (alternating sets)
1 x 5 @ 40% Front Squat 1RM
1 x 5 @ 50%
1 x 5+ @ 60%
1b) Strict Pull Ups:  3 x Max Effort (add weight if you can complete more than 20 Strict Pull Ups)

INTERMEDIATE STRENGTH (alternating sets)
1a) Front Squat:  3 x 5 @ 65% Back Squat 1RM
1b) Strict Pull Ups:  3 x Max Effort (add weight if you can complete more than 20 Strict Pull Ups)

CONDITIONING
5 rounds for time:
200m Sandbag Carry, 25/17.5kg (55/40#)
50 Ball Slams, 20/14#

• If you do not have access to sandbags, carry a backpack loaded with bricks, or any bag loaded with any objects, totaling the appropriate weight.  Post time to comments.