Wednesday, 24 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
Back Squat (any style):  3 x 5

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):  6 x 6 @ 70% 1RM (plus weight discussed above) – rest at least 2 minutes between each set.

CONDITIONING
3 rounds for time:
50 Kettlebell Swings, 24/16kg

100 Double Unders