Tuesday, 2 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
1) High Bar Back Squat (HBBS):  3 x 5

2) Power Clean:  3 x 5

INTERMEDIATE STRENGTH (alternating sets)
1a) High Bar Back Squat (HBBS):  3 x 3 @ 85% HBBS 1RM
1b) Strict Pull Ups:  3 x Max Effort
(add weight if you can perform more than 20 unbroken)

CONDITIONING
“Alternating Tabata”

20:10 seconds (work:rest) x 8 alternating intervals each for max reps:
Double Unders

Ball Slams, 20/14#

• The Ball Slams video link shows the proper form as well as common errors.  Total time will be 8 minutes.  Post total reps to comments.