Tuesday, 8 April 2014

The 2 Reasons People Fail – Geoffrey James, Inc.com

WARM UP
8 minutes, alternating:
1) Weighted Chin Ups
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 1 minute (before #2).
• Add approximately 5-10# to weight used last week for HBBS but do not go heavy enough to fail.
2) Front Squat:  1 x Max Unbroken Reps @ 100% of #1 (after 1 minute rest).

CONDITIONING
3 rounds for total time:
21 Hang Power Cleans, 115/80#
-- Rest 1 minute between rounds.
• 15-minute time limit.  If you do not have high rings available, or if you are still working on the strength to get your first Muscle Up, substitute 12 Chest-to-Bar Pull Ups + 12 Dips each round.  If you have the strength but are working on technique, substitute a Muscle Up progression for reach MU.

No comments:

Post a Comment