Friday, 25 April 2014

WARM UP
5 Rope Climbs, rest 60-90 seconds.
OR
5 rounds for QUALITY, not for time:
4 Knees-to-Elbows (Beginners use a spotter)
4 Strict Pull Ups (Beginners use a spotter)
4 Air Squats
- Rest 60-90 seconds between rounds.

BEGINNER STRENGTH
High Bar Back Squat:  5 x 5 – Choose a weight that is challenging but allows you to perform the first set of 3 HBBS with perfect form; attempt to increase weight each set, if possible.

INTERMEDIATE STRENGTH
Tempo High Bar Back Squat:  5 x 5 @ 75% HBBS 1RM – Use 03X1 tempo (quick descent, 3 seconds in the rock bottom, bounce and explode back up, reorganize for a second then repeat), rest 1 minute between each set.

CONDITIONING
5 rounds for time:
5/3 Bar Muscle Ups (#men/#women)
10 Power CleanPush Jerks, 155/100#
200m Run
• 20-minute time limit.  If you are still working on the strength or skill to perform your first Bar Muscle Up, scale down to a substitute suitable to your skill/strength level.

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