Friday, 19 July 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
Deadlift:  3 x 3; 1 x 15-20

INTERMEDIATE STRENGTH (Smolov Jr)
High Bar Back Squat (HBBS):  7 x 5 @ 75% HBBS 1RM – rest at least 2 minutes (Smolov Jr Calculator).

CONDITIONING
7-minute AMRAP:
5 Chest-to-Bar Pull Ups

9 Kettlebell Swings, 24/16kg