Wednesday, 19 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 (alternating sets; 1a, 1b, 1a, etc.)
1a) Deadlift:

1 x 5 @ 75% Deadlift 1RM
1 x 5 @ 80%
1 x 5+ @ 85%
1b) Strict Pull Ups:  3 x Max Effort 
(add weight if you can perform more than 20 Strict Pull Ups)

INTERMEDIATE STRENGTH
20 minutes to establish 1RM Deadlift

CONDITIONING
As many rounds as possible in 10 minutes:
9 Hang Squat Snatch, reps, 95/65#
15 Rope Climb, 1 ascent

9 Push Press, reps, 95/65#
15 Rope Climb, 1 ascent

• Post rounds to comments.  If you do not have a rope or need a progression, substitute 4 Strict Pull Ups + 4 Knees-to-Elbows + 4 Air Squats for EACH Rope Climb ascent.