Monday, 14 April 2014

Fear: Part 1 – Lisbeth Darsh, Words With Lisbeth

WARM UP
Muscle Ups / Banded/Rowing/Kneeling Muscle Ups:  5 x 3, rest 90 seconds.
OR
8 minutes, alternating:
1) Pull Ups (Beginners practice Kip)
2) Dips (Beginners practice support and/or negative)

BEGINNER WEIGHTLIFTING
Deadlift:  5-5-4-3 – Work up to a 3-Rep Max for the Day, rest 60-90 seconds between sets.

INTERMEDIATE WEIGHTLIFTING
Hang Snatch (just above knee):  5 x 2 – Use 5 working sets to work up to a Max Double for the Day.

CONDITIONING
21-15-9
 for time:
Thrusters, 115/80#
• 15-minute time cap.


Rudy Nielsen 3RM Hang Snatch @ 100kg from The Outlaw Way on Vimeo.

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