Monday, 31 March 2014

WARM UP
8 minutes:
Muscle Ups, rest 60-90 seconds between each set.
OR
8 minutes, alternating:
Pull Ups (Beginners practice Gymnastic Kip in linked video)
Dips (Beginners practice Support Position in linked video)

BEGINNER WEIGHTLIFTING
Deadlift:  3-3-2-2-1-1 – Work up to a “Max for the Day”, rest 90 seconds between each set.

INTERMEDIATE WEIGHTLIFTING


Hang Snatch (just above knee):  7 x 1 – work up to a “Max for the Day”, rest 90 seconds between each set.

CONDITIONING
5 rounds for time:
5 Hang Cleans, 155/100#
10 Wall Balls, 20/14#
• 15-minute time limit.

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