Tuesday, 6 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Strict Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


BEGINNER STRENGTH
1) Shoulder Press:  5 x 3, then 15 – 12 – 9

• During the “15 – 12 – 9” protocol portion, the goal is to select a weight which is challenging but allows you to complete Unbroken sets.  Complete all reps if you cannot do the set unbroken.  Take a 1-minute rest between completed sets.

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)10 x 3 @ 85% plus – rest at least 2 minutes.

CONDITIONING
For time:
18 Chest-to-Bar Pull Ups

18 Ring Dips

12 Clean & Jerks, 155/105#
15 Chest-to-Bar Pull Ups
15 Ring Dips

9 Clean & Jerks, 155/105#
12 Chest-to-Bar Pull Ups
12 Ring Dips

6 Clean & Jerks, 155/105#