Friday, 6 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 600m run at a warm up pace, then -
• 3 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


BEGINNER / INTERMEDIATE WEIGHTLIFTING
3 x 2 @ 70% Clean 1RM
1 “rep” = 1 High Hang Clean + 2 Front Squats
1 “set” = (1 High Hang Clean + 2 Front Squats) x 2

CONDITIONING
21-15-9 for time:
Deadlift, 225/155#
Pull Ups
400m Run to complete each round.

• Post time to whiteboard / comments.