Saturday, 24 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 (alternating sets)
1a) Front Squat:  3 x 5

1b) Strict Pull Ups:  3 x Max Effort 
(add weight if able to perform 20 or more unbroken)
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1a) Front Squat:  3 x 3 @ 80% FS 1RM
1b) Strict Pull Ups:  3 x Max Effort 
(add weight if able to perform 20 or more unbroken)
- Rest 1 minute between all sets.

CONDITIONING
Every 3 minutes, for 5 total intervals, perform:
5 Front Squats, 135/95#
10 Pull Ups


• Each round of Front Squats should begin with the bar on the ground.  Post time per interval to whiteboard / comments.