Tuesday, 27 May 2014

1) Flexibility – PVC Shoulder Raises:  3 x 8
2) Static Shaping – Hands and Feet Hollow Hold:  2 x 40 seconds
3) Skills and Drills – Arch to Hollow Med Ball Throws:  3 x 8, 20/14# (8-10' from wall)
4) Conditioning – For 4:00; 20 seconds Hollow Rocks, 10 seconds Rest

BEGINNER STRENGTH
1) High Bar Back Squat:  2 x 8, 2 x 6
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 6 @ 80%, 1 x 6@ 85%
2) Front Squat:  1 x 5 @ 70% FS 1RM, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%

CONDITIONING
30-20-10 for time:
15-minute time limit.