Thursday, 2 January 2014

WARM UP
• 15 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 WEIGHTLIFTING
Deadlift:  3 x 5 – choose a weight that challenges you to perform 5 reps with perfect form; attempt to increase every set.

INTERMEDIATE WEIGHTLIFTING
Time Under Tension Deadlift (Clean Grip):  5-5-5 @ 55% DL 1RM – use 1151 tempo (1 second up, 1 second pause at top, 5 seconds to come down, and 1 second pause on ground).

CONDITIONING
As many reps as possible in 12 minutes on the Ascending Ladder 3-6-9- 12-15-etc…
Pull Ups
Wall Balls, 20/14#
- Every minute on the minute you must perform 8 Double Unders.