Monday, 14 July 2014

1) Flexibility – Box Shoulder Stretch:  3 x 30 seconds
2) Static Shaping
   a) Front Straight Body Box Hold:  2 x 60 seconds
   b) Back Straight Body Box Hold:  2 x 60 seconds
   c) 30 Degree Handstand Hold:  3 x 20 seconds
3) Skills and Drills –Feet-in-Rings Muscle Up Drills:  3x5
4) Conditioning – 1 x Max Effort Handstand Walk

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Deadlift:  3x5
1b) Push Up/Dip/Weighted Dip:  3x8 – Chose the most difficult movement you can complete the reps unbroken.

INTERMEDIATE WEIGHTLIFTING
Split Jerk (from rack):  5x2 @ 80% of Split Jerk 2RM.

CONDITIONING
5 rounds for time:
5 Hang Squat Cleans, 175/120#
15-minute time limit.