Monday, 5 August 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)

BEGINNER STRENGTH
1) Front Squat:  5 x 3
2) Back Squat (any style):  1 x 12-20

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 so sore, do not add weight.
High Bar Back Squat (HBBS)8 x 4 @ 80% plus – rest at least 2 minutes.

CONDITIONING
3 rounds for time:
25m Walking Lunge with Axle Bar in the Front Rack, 135/85#

15 Burpees

25m Walking Lunge with Axle Bar in the Front Rack, 135/85#

20 Kettlebell Snatch, 24/16kg (10L/10R; any order)

• If you do not have an Axle Bar, use a standard bar with Fat Gripz or similar product (or just the bar if you have neither).