Friday, 11 July 2014

1) Flexibility – Box Shoulder Stretch:  4 x 20 seconds
2) Static Shaping
   a) 30 Degree Handstand Hold:  3 x 30 seconds
   b) Hands and Feet Hollow Hold:  2 x 60 seconds
3) Skills and Drills – Max Effort Bar Muscle Ups; 
focus on driving both shoulders over the bar at the same time; if your Bar Muscle Ups aren’t there yet, do Max Effort Chest-to-Bar with the big Arch-to-Hollow swing that we’ve been practicing.

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x5 @ 60% HBBS 1RM, 1x5 @ 65%, 2x5 @ 70%
2) Front Squat:  1x5 @ 60% FS 1RM, 1x5 @ 70%, 1x5 @ 75%, 1x5 @ 80%

CONDITIONING
Complete as many rounds and reps as possible in 10 minutes:
30 Double Unders
15 Power Snatches, 75/55#