Tuesday, 28 January 2014

WARM UP
• 10 minutes - Coach's choice of dynamic warm up incorporating 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:  7-5-3 – choose a weight that challenges you to perform the first 7 reps with perfect form; challenge yourself to increase the weight every set to limit you to the desired decreasing rep range.

INTERMEDIATE STRENGTH
High Bar Back Squat:  7-5-3 @ 80% HBBS 1RM

CONDITIONING
Complete as many reps as possible in 20 minutes (or less):
30 Squats
15 Pull Ups
30 Push Ups
45 Squats
20 Pull Ups
40 Push Ups
60 Squats
25 Pull Ups
50 Push Ups
75 Squats
30 Pull Ups
60 Push Ups
90 Squats

Integrity in Competition:  A Manifesto for Athletes, Coaches, and Judges – Chet Morjaria, Breaking Muscle