Wednesday, 21 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) High Bar Back Squat:  3 x 5
 (If you normally perform Low-Bar Back Squat, reduce your load approximately 20%)
2) Press:  3 x 5

- Rest 1 minute between each set.

INTERMEDIATE STRENGTH (alternating sets)
1a) High Bar Back Squat:  3 x 5 @ 68% HBBS 1RM
1b) Weighted Dip:  3 x 8 @ 10% Bodyweight/7% BW
- Rest 1 minute between each set.

CONDITIONING
5 rounds, EACH for time:
6 Power Cleans, 135/95#
24 Double Unders
- Rest 2 minutes between rounds.

• Post time for EACH round to whiteboard / comments.

"Regularly learn and play new sports."