Saturday, 24 May 2014

1) Flexibility – Deep Couch Stretch:  3 x 20 seconds of 3 main poses, each leg (fourth photo, bottom right, is advanced and extra work if you can do it)
2) Skills and Drills – Pull Up Levers, as close to vertical as possible with perfect form:  5 x 3
3) Conditioning – Arch/Hollow Roll + V-Up Across Floor:  2 x 30’

BEGINNER WEIGHTLIFTING
1) 15 Minutes to Establish a 5-Rep Max (5RM) Push Press.
2) 15 Minutes to Establish a 3-Rep Max (3RM) Front Squat.

INTERMEDIATE WEIGHTLIFTING
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM CleanJerk.

CONDITIONING
15-12-9 for time:
Deficit Handstand Push Ups, 6/4” deficit
Power Snatches, 135/90#
15-minute time limit.

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