Monday, 8 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 WEIGHTLIFTING
Split Jerk:  5 x 3

INTERMEDIATE WEIGHTLIFTING
20 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
“Isabel”
For time:
30 Snatches, 135/95#

• Receiving in the Power, Split, and/or Squat position is acceptable.