Friday, 30 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 400m Run, then -
• 3 sets:
2) Frog Stand x 10 seconds
3) Pistols x 5 (each leg)

BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 5 
(Reduce your best effort load by 10%; e.g., if the most you have done for 3 x 5 High bar back Squats is 200#, drop your load for these sets to 180#)
2) Press:  3 x 5 
(Reduce your best effort load by 10%; e.g., if the most you have done for 3 x 5 Press is 115#, drop your load for these sets to 105#)
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
15 minutes to establish High Bar Back Squat 1RM.

CONDITIONING
12-9-6 for time:
Squat Clean, 165/105#

• Post time to whiteboard / comments.