Tuesday, 15 April 2014

Fear: Part 2 – Lisbeth Darsh, Words With Lisbeth

WARM UP
8 minutes, alternating:
1) Weighted Pull Ups (Beginners substitute Strict Pull Ups with spotter)
2) Hollow Hold

BEGINNER STRENGTH
1) High Bar Back Squat:  2 x 10 – Rest 1:00 after each set.   Choose a weight that is challenging but allows you to perform both sets with perfect form; increase or decrease weight for second set to ensure proper form and explosive ascent out of the bottom.
2) Front Squat:  1 x Max Unbroken Reps @ 100% of #1 (after 1:00 rest).

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 attempt to establish a 20RM – rest 2:00 (before #2).
• Add approximately 5#-10# to last week’s HBBS weight.  Push to get as close to maximal as possible this week.
2) Front Squat:  Max Reps @ 100% of #1 (after 2:00 rest).

CONDITIONING
15-12-9 for time:
Power Cleans, 185/120# (if required, scale to no lower than 60% Clean 1RM)
Deficit Handstand PushUps, 6/4
• 15-minute time cap.

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