Wednesday, 21 May 2014

1) Flexibility
   a) Box Shoulder Stretch:  4 x 20 seconds
   b) Thoracic Spine Barbell Stretch:  4 x 20 seconds
2) Skills and Drills – Chin-Up Levers to Horizontal with Perfect Form:  3 x 3.  OR, if possible, Chin-Up Levers to Vertical with Perfect Form:  3 x 3

BEGINNER WEIGHTLIFTING

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

CONDITIONING
800m Run
800m Run
20-minute time limit.  If you are still working on the strength and/or skill to perform Ring Muscle Ups, substitute Bar Muscle Ups.  If those are not an option, use a progression toward Muscle Ups rather than the standard Pull Up/Dip substitution.

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