Wednesday, 4 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• Run 600m at a warm up pace, then -
• 3 sets:
1) Handstand Push Ups OR HSPU Progression x 5
2) Pistols OR Pistol Progression x 5 (each leg)

BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 3
2) Power Clean:  3 x 5
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  3 x 3 @ 85% HBBS 1RM
2) Glute Ham Raise:  3 x 8
- Rest 1 minute between all sets.

CONDITIONING
As many rounds as possible in 10 minutes:
1 round of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)
3 Clean & Jerks, 145/95#

• Post rounds to whiteboard / comments.