Wednesday, 31 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
Back Squat (any style):  3 x 3

INTERMEDIATE STRENGTH (Smolov Jr.)
Week 3 recommendations - Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2.  Instead add on extra weight to get a total of 15-25 pounds.  If last week’s squats were all easy, and you had zero problem with any reps, add 10-20# this week.  If they became difficult in the last few sets, and you experienced some legitimate soreness, add 5-10#.  If you could not complete all sets or could not walk because you were too sore, do not add weight.
High Bar Back Squat (HBBS):  6 x 6 @ 70% Plus – rest at least 2 minutes.

CONDITIONING
5 rounds for reps:
30 sec. Max Effort Burpees
30 sec. Rest

30 sec. Max Effort Kettlebell Swings, 32/24kg

30 sec. Rest

30 sec. Max Effort Ab-Mat Sit Ups

30 sec. Rest

• Score is total reps for all movements and all rounds combined.