Monday, 29 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
1) Front Squat:  3 x 5
2) Back Squat (any style):  1 x 15-20

INTERMEDIATE STRENGTH (Smolov Jr)
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10-20# this week.  If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#.  If you could not complete all sets or could not walk because you were so sore, do not add weight.
High Bar Back Squat (HBBS):  8 x 4 @ 80% plus – rest at least 2 minutes.

CONDITIONING
8-minute AMRAP:
12 Burpees

12 Overhead Walking Lunges, 45/25# Plate (alternating total; 6 each leg)