Tuesday, 30 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
Shoulder Press:  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):  10 x 3 @ 85% plus – rest at least 2 minutes.

CONDITIONING
“Diane”
21-15-9 for time:
Deadlifts, 225/155#
Handstand Push Ups (Regionals Standards)

Movement Standards:
- Deadlift:  This is a traditional deadlift with the hands outside the knees.  Sumo deadlifts are not allowed.  Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.  The arms must be straight throughout.  Deliberate bouncing of the barbell is not allowed.  Dropping the barbell after the completion of the repetition is permitted.  Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
- Handstand Push-up:  The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area.  The marked area will be 36" wide by 24" deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box).  At the bottom of each rep, the head touches the ground.  At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area.  Kipping is allowed.