Saturday, 4 January 2014

WARM UP
• 10 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Weighted Strict Pull Ups x 5 (use a spotter, if necessary; do not add weight if using a spotter)
2) Tuck L-Sit on Rings x 10 seconds (use a spotter; beginners work on support position)
3) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

BEGINNER STRENGTH
High Bar Back Squat:  1 x 10, 1 x 8, 1 x 6, 1 x 4, 2 x 2 – concentrate on good form and speed out of the bottom; increase weight every set.

INTERMEDIATE STRENGTH
High Bar Back Squat:
1 x 10 @ 50% HBBS 1RM
1 x 8 @ 60%
1 x 6 @ 70%
1 x 4 @ 80%
2 x 2 @ 90%

CONDITIONING
AMRAP 14 minutes:
100ft Bear Crawl
10 Thrusters, 95/65#
• If you do not have a rope available, or have not perfected your Rope Climb, substitute 4 Strict Pull Ups + 4 Knees-to-Elbow + 4 Air Squats for each Rope Climb.