Tuesday, 16 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
Back Squat (any style):  5 x 3

INTERMEDIATE STRENGTH (Smolov Jr)
For the next three weeks, we will be performing Smolov Jr, which means a lot of squatting.  When calculating weights based on 1RM, use your most current HBBS 1RM (10 July) NOT your HBBS PR!
High Bar Back Squat (HBBS):  6 x 6 @ 70% HBBS 1RM– rest at least 2 minutes (Smolov Jr Calculator)

CONDITIONING
Every 90 Seconds perform 1 Snatch + 3 Snatch Grip Push Press for a total of 7 sets.  Perform as many Double Unders as possible during the remainder of the first 60 seconds.  Rest the remaining 30 seconds (use this time to change plates, if need be; start at 80% plus of your Snatch).

Cautious in the Squat – Spencer Arnold