Wednesday, 26 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER STRENGTH
If you normally perform Low Bar Back Squat, reduce your load approximately 20%
.
2) Press:  3 x 5
Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1) High Bar Back Squat (HBBS):  3 x 5 @ 72% 
HBBS 1RM
2) Press:  3 x 5 @ 70%
 Press 1RM
Rest 1 minute between all sets.

CONDITIONING
3 rounds for time:
Run, 400m


• Every Squat Clean to Thruster starts on the floor, is caught at the bottom of a full Clean, and finishes completely locked out overhead.  Post time to comments.