Friday, 13 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 600m Run at warm up pace, then:
• 4 sets:
1) Headstand Push Ups (freestanding) x 3
2) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
3) Pistols x 5 (each leg; add weight if able)

BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 3 (use more weight than you did for 3 x 5 on Mon, 9 Sep)
2) Power Snatch:  3 x 5
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  3 x 3 @ 87.5% HBBS 1RM
2) Glute Ham Raise:  3 x 8
- Rest 1 minute between all sets.

CONDITIONING
5 rounds, EACH for time:
5 Ground to Overhead, 135/95#
10 Burpees
- Rest 2:30 between rounds.

• Post time for EACH round to whiteboard / comments.