Saturday, 28 June 2014

1) Flexibility – PVC Shoulder Raises:  3x8
2) Skills and Drills – Arch to Hollow Swing + Chest to Bar + Muscle Up:  4x2; treat this as a complex, connecting the muscle-up into an immediate swing; substitute the Muscle Ups with an additional Chest-to-Bar Pull Up, if necessary.

BEGINNER WEIGHTLIFTING
1) 15 minutes to establish a 1RM Push Press
2) 15 minutes to establish a 1RM Front Squat

INTERMEDIATE WEIGHTLIFTING
1) 15 minutes to establish a 1RM Snatch
2) 15 minutes to establish a 1RM Clean & Jerk

CONDITIONING
21-15-9 for time:
Strict Handstand Push Ups
Front Squats, 195/125#
• 20-minute time limit.