Wednesday, 17 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 / INTERMEDIATE WEIGHTLIFTING
5 sets:  3 Position Clean (High Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds.

• For beginners, "heaviest possible" also means "as light as necessary" to ensure strict adherence to good form.  Seek active coaching during these sets.

CONDITIONING
With a 12-minute, continuously running clock -
3 minute AMRAP:
5 Chest-to-Bar Pull Ups
5 Ring Dips

Then, with no rest -
6 minute AMRAP:
30 Double Unders
12 Burpees

Then, with no rest -
3 minute AMRAP:
5 Chest-to-Bar Pull Ups
5 Ring Dips

• Post total reps to comments.

Open Those Hips – Zach Erick -- ** Avery important mobility article during this Squat cycle **