Tuesday, 23 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
Shoulder Press:  5 x 3; then 10 – 7 – 4

• During the “10 – 7 – 4” 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)
High Bar Back Squat (HBBS):  10 x 3 @ 85% HBBS 1RM – rest at least 2 minutes (Smolov Jr Calculator)

CONDITIONING
Complete the following in any order and/or combination for time, but…
 - Perform 5 Burpees EMOM, beginning with a buy-in when the clock starts.
50 Chest-to-Bar Pull Ups
50 Ring Dips

Risk vs Reward – Freddy Camacho