Monday, 19 May 2014

1) Flexibility – Deep Couch Stretch Circuit:  3 x 20 seconds each Pose.
2) Static Shaping – Back Hold on Boxes:  3 x 30 seconds On/30 seconds Off.
3) Conditioning
   a) For 4 minutes total:  20 seconds Arch Rocks, 10 seconds Rest.
   b) Seal Walk:  3 x 30’

BEGINNER WEIGHTLIFTING
Press:  7-7-5-5-3-3 – Rest 60-90 seconds between each set.

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to work up to a 3RM Mid-Hang Clean.
2) Mid-Hang Clean:  1 x 3 @ 95% 3RM, 1 x 3 @ 90% 3RM, rest 90 seconds between sets.

CONDITIONING
For time:
75 Double Unders
75 Double Unders
20 Alternating Front Rack Stationary Lunges, 95/65#
75 Double Unders
10 Alternating Front Rack Stationary Lunges, 95/65#


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