Saturday, 8 March 2014

WARM UP
1) 500m Row
2) 5-10 minutes – Athlete's choice of shoulder, thoracic spine, subscap, lat, and hip mobility drills.

MOVEMENT PREP
For QUALITY, not for time:
5 Overhead Squats, 95/65#
5 Overhead Squats, 105/75#
5 Chest-to-Bar Pull Ups
5 Overhead Squats, 115/85#
5 Chest-to-Bar Pull Ups

CONDITIONING
Every 3 minutes, for as long as possible, complete:

From 0:00-3:00
   2 rounds:
   10 Overhead Squats
   10 Chest-to-Bar Pull Ups

From 3:00-6:00
   2 rounds:
   12 Overhead Squats
   12 Chest-to-Bar Pull Ups

From 6:00-9:00
   2 rounds:
   14 Overhead Squats
   14 Chest-to-Bar Pull Ups

Etc., following same pattern until you fail to complete both rounds.