Friday, 1 August 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (Arch-to-Hollow Swing -> Pull Up -> C2B -> Bar Muscle Up) 
   2. Strict Pull Ups x 5 (spotter or band-assisted, if necessary; add weight, if able)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER STRENGTH (18 minutes)
High Bar Back Squat:  5x2 - Start at a weight which challenges you to perform 2 reps with proper form; increase weight each set until doing so would cause form to fail.   Watch this video on how to safely "bail" from a missed Squat.

INTERMEDIATE STRENGTH (18 minutes)
High Bar Back Squat:  5x2 @ 90% of 3RM from Tuesday, 29 July.

CONDITIONING
800m Run
400m Run
35 Abmat Sit Ups
200m Run
20 Abmat Sit Ups
15-minute time limit.