Friday, 30 May 2014

1) Flexibility  Box ShoulderStretch (hands shoulder width apart):  4 x 30 seconds
2) Active Shaping – Inch Worm with pause in the Hollow Shape: 40’ for form
3) Conditioning – Straight Body Lever from Floor:  10 x 10 seconds descent
4) Flexibility – Thoracic Spine Barbell Stretch (work to put barbell higher than last week):  4 x 30 seconds

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

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 8 @ 65% HBBS 1RM, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%
2) Front Squat:  1 x 5 @60% FS 1RM, 1 x 5 @ 65%, 2 x 5 @ 70%

CONDITIONING
As many reps as possible in 8 minutes:
15 Kettlebell Swings, 24/16kg


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