Friday, 16 May 2014

1) Flexibility – Thoracic Spine Barbell Stretch:  4 x 20 seconds.
2) Static Shaping – Hollow Hold on Hands & Feet:  3 x 30 seconds On/30 seconds Off.
3) Skills and Drills – Arch/Hollow Roll+ V-Up:  3 x 30′.
4) Conditioning:  1 x 30 Seal Walk.

BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 8
2) Front Squat:  3 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 8 @ 70% HBBS 1RM, 1 x 8 @75%, 1 x 8 @ 80%.
2) Front Squat:  1 x 5 @ 65% FS 1RM, 2 x 5 @ 70%.

CONDITIONING
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean & Jerk, 135/95#
3 Toes-to-Bar
6 Clean & Jerk, 135/95#
6 Toes-to-Bar
9 Clean & Jerk, 135/95#
9 Toes-to-Bar
12 Clean & Jerk, 135/95#
12 Toes-to-Bar
15 Clean & Jerk, 135/95#
15 Toes-to-Bar
18 Clean & Jerk, 135/95#
18 Toes-to-Bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc…

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