Tuesday, 10 June 2014

1) Static Shaping
   a) Back Hold on Boxes:  30 seconds On/30 seconds Off
   b) Front Hold on Boxes:  30 seconds On/30 seconds Off
2) Skills and Drills
   a) Shoulder Shrug:  3x15

   b) Weight Shifting with Chin and Toes Against Wall:  4x30 seconds

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x6 @ 80% HBBS 1RM, 1x3 @ 90%, 1x2 @ 95%
2) Front Squat:  1 x 4 @ 75% FS 1RM, 1x4 @ 80%, 1x4 @ 80%

CONDITIONING
Run:  400m Sprint Intervals x 3 – Rest 1:1 (work:rest) between each interval.
• All out sprints every round.