Saturday, 27 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER STRENGTH
Deadlift:  3 x 5, then 12 – 9 – 6

• During the “12 – 9 – 6” protocol portion, the goal is to select a weight which is challenging but allows you to complete Unbroken sets.  Complete all reps if you cannot do the set unbroken.  Take a 1-minute rest between completed sets.

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):  7 x 5 @ 75% plus – rest at least 2 minutes.

CONDITIONING
3 rounds for time:
7 Strict Presses, 115/65#

14 Hang Power Cleans, 115/65#

21 Lateral Burpees (over bar)


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