Tuesday, 7 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
Overhead Squat:  4 x 5 – choose a weight that challenges you to perform 5 reps with perfect form; attempt to increase weight every set.

INTERMEDIATE WEIGHTLIFTING
Time Under Tension Overhead Squat:  5-5-5-5 @ 55% OS 1RM – use 5211 tempo (5 second descent, 2 second pause at bottom, 1 second to come up, and 1 second pause at the top before next rep).

CONDITIONING
For time:
1km Run buy-in, then –
5 rounds:
5 Front Squats @ 65% FS 1RM (taken from the ground)