Tuesday, 13 May 2014

1) Flexibility
   a) Seated Pike:  3 x 30 seconds
   b) Toe-Touch:  3 x 30 seconds
   c) Handstand Hamstring Hold with Box:  3 x 30 seconds
2) Static Shaping
   a) Hollow Hold on Back:  40 seconds, break early if your lumbar spine lifts from the floor.
   b) Arch Hold:  40 seconds
3) Active Shaping – Arch Hollow Roll Across Floor:  3 x 30

BEGINNER STRENGTH
1) High Bar Back Squat:  4 x 6
2) Front Squat:  3 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 8 @ 65% HBBS 1RM, 1 x 6 @ 70%, 1 x 6 @ 75%, 1 x 6 @ 80%.
2) Front Squat:  1x 5 @ 70% FS 1RM, 2 x 5 @ 75%.

CONDITIONING
For time:
30 Muscle Ups 
• 15-minute time limit.

*** If you DO NOT have Muscle Ups yet, substitute:
50 Chest-to-Bar Pull Ups
50 Dips
• 15 minute time limit.  The work can be partitioned and completed in any order as long as you finish 50 of each movement.

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