Friday, 26 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 / INTERMEDIATE WEIGHTLIFTING
7 sets:  3 Position Clean (High Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds.

• Each set includes a full Squat Clean starting from each of the three positions (three Cleans total) and then finishes with one Jerk.

CONDITIONING
3 rounds for total reps:
1:00 Max Effort Handstand Push Ups
Then, immediately -
2:00 AMRAP:
- Rest 1:00 between rounds.

This is 3 rounds of 3:00 of work with 1:00 rest after each round.  There is no break between the HSPU and the AMRAP.  Score is total reps completed.


Oly Shoes or No Oly Shoes – Travis Holley