Friday, 23 May 2014

1) Flexibility – PVC Shoulder Raises:  3 x 8
2) Static Shaping – Front Hold on Boxes:  3 x 30 seconds On/30 seconds Off
3) Skills and Drills – Straight Body Lever on Floor 5 x 10 seconds to lower down (higher difficulty version)
 4) Conditioning – For 4 minutes total:  Hollow Rocks 20 seconds On/10 seconds Off

BEGINNER STRENGTH
1) High Bar Back Squat:  2 x 10, 2 x 8
2) Front Squat:  4 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 10 @ 60% HBBS 1RM, 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%
2) Front Squat:  1 x 5 @ 60% FS 1RM, 1 x 5 @ 65%, 2 x 5 @ 70%

CONDITIONING
21-15-9 for time:
Wall Balls, 20/14#
Pull Ups
10-minute time limit.

No comments:

Post a Comment