Wednesday, 25 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5-7 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


BEGINNER STRENGTH (alternating sets)
1a) Front Squat:  3 x 5
1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform more than 10 unbroken)
- Rest 1 min between all sets.

INTERMEDIATE STRENGTH (alternating sets)
1a) Front Squat:  3 x 5 @ 87.5% FS 1RM
1b) Supinated Grip Strict Pull Ups (“Chin Ups”):  3 x Max Effort (add weight if able to perform more than 10 unbroken)
- Rest 1 min between all sets.

CONDITIONING
5 rounds for time:
20 Ball Slams, 20/14#
50m Kettlebell Farmer Walks, 2 x 32/24kg (2x25m shuttle)

• Post time to whiteboard / comments.

*** Proper Ball Slams Form: