Tuesday, 17 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 minutes Coach's choice of dynamic warm up, then:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


CONDITIONING
For time:
20 Double Unders
12 Push Press, 115/80#
Walking Lunge, 20 steps

40 Double Unders
9 Push Press, 115/80#
Walking Lunge, 40 steps

60 Double Unders
6 Push Press, 115/80#
Walking Lunge, 60 steps

• Each round of Push Press (or if you drop the bar during the rounds) must start from the ground - no external rack allowed.  Post time to whiteboard / comments.

BEGINNER STRENGTH (alternating sets)
1a) Deadlift:  3 x 3
1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH (alternating sets)
1a) Deadlift:  3 x 3 @ 90% DL 1RM
1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)
- Rest 1 minute between all sets.

Top = Good Push Press Form; Bottom = Poor Push Press Form!