Monday, 20 January 2014

WARM UP
• 12 minutes - Coach's choice of dynamic warm up incorporating multiple sets of the following movements:
1) Pistols x 5 each leg (can be partial range of motion and/or a scaled version)
2) Hip Extensions x 10 (hip forward of GHD pad; lumbar extension maintained throughout movement)

BEGINNER STRENGTH
High Bar Back Squat: 3 x 10 – choose a weight that challenges you to perform 10 reps with perfect form.

INTERMEDIATE STRENGTH
12 minutes to determine High Bar Back Squat 10-rep max for the day.

CONDITIONING
For total reps:
4 minutes Max Effort Wall Balls, 20/14#
3 minutes Max Effort Pull Ups
2 minutes Max Effort Handstand Push Ups
1 minute Max Effort Toes-to-Bar