Wednesday, 5 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
1) Back Squat 
(any style)
1 x 5 @ 75% Back Squat 1RM
1 x 3 @ 85%
1 x 1+ @ 95%
2) Power Clean
1 x 5 @ 75% Clean 1RM
1 x 3 @ 85%
1 x 1+ @ 95%

INTERMEDIATE STRENGTH
20 minutes to establish a High Bar Back Squat 1RM

CONDITIONING
5 rounds for time:

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