Friday, 27 June 2014

1) Flexibility – Hamstring Box Stretch:  3 x 20 seconds
2) Static Shaping – Chin to Toes Handstand Hold:  2 x 1 minute; 1 minute is a long time so, if you feel your form start to deteriorate, come down early and work to accumulate a total of 1 minute with perfect form and fully extended shoulders instead.
3) Conditioning – Chin-Up Levers to Horizontal or Vertical:  3x6; vertical is preferable but its most important to maintain flat hips.

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  2x5 @ 65% HBBS 1RM, 3x5 @ 70%
2) Front Squat:  4x5 @ 60% FS 1RM

CONDITIONING
Run:  1 mile for time.