Friday, 9 May 2014

Why You Need To Get Stronger – Larry Palazzolo

WARM UP (Outlaw Way Connectivity)
1) Static Shaping – Box Shoulder Stretch:  3 x 30 seconds
2) Active Shaping – Shoulder Raises:  3 x 10, PVC
3) Skills & Drills – Pike to Hollow Inch Worms:  3 x 30

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 @ 65% HBBS 1RM, 1 x 8 @ 70%, 1 x 8 @ 75%.
2) Front Squat:  1 x 5 @ 65% FS 1RM, 2 x 5 @ 70%.

CONDITIONING (Strength/Skill Development)
3 rounds for time:
10 Deadlifts, 315/215#
20 Pistols (total; alternating)
15-minute time limit.

No comments:

Post a Comment