Friday, 6 June 2014

1) Flexibility
   a) Box Shoulder Stretch:  4 x 20
 seconds
   b) Immediately after your final set of Box Shoulder Stretch, test your PVC Shoulder Raise for maximum height.
2) Static Shaping
   a) Back Hold on Boxes:  3 x 30 seconds On/30 seconds Off
   b) Front Hold on Boxes:  3 x 30 seconds On/30 seconds Off
3) Skills and Drills – 30 degree Handstand Hold:  6 x 10 seconds, rest as needed.
4) Conditioning – Shoulder Shrug:  3 x 12, slower and more deliberate than last time.

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 6 @ 65% HBBS 1RM, 1 x 6 @ 70%, 2 x 6 @ 80%
2) Front Squat:  1 x 5 @ 60% FS 1RM, 1 x 5 @ 65%, 2 x 5 @ 70%

CONDITIONING
EMOM, as long as possible, for 10 minutes:
8 Kettlebell Swings, 24/16kg
• If you fall behind on the EMOM, continue with an AMRAP mentality until you catch back up or until 10 minutes expires.