Tuesday, 6 May 2014

WARM UP (Outlaw Way Connectivity)
1) Flexibility
   a) Seated Pike:  3 x 30 seconds
   b) Toe Touch:  3 x 30 seconds
   c) Handstand Hamstring Stretch:  3 x 30 seconds
2) Skills & Drills
   a) Hollow Hold (on back):  3 x 30 seconds Hollow/10 seconds Rest
   b) Hollow Rocks:  4 minutes total (8 rounds) – 20 seconds Rock/10 seconds Rest

BEGINNER STRENGTH
1) High Bar Back Squat:  1 x 8, 1 x 6, 1 x 4
2) Front Squat:  3 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 8 @ 70% HBBS 1RM, 1 x 6 @ 75%, 1 x 4 @ 80%.
2) Front Squat:  3 x 5 @ 70% FS 1RM.

CONDITIONING
3 rounds for time:
30 Wall Balls, 20/14#
30 Hang Squat Snatches (hang from below the knee), 75/45#
15-minute time limit.

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