Monday, 21 July 2014

WARM UP
• 5 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 WEIGHTLIFTING (alternating sets)
1a) Deadlift:  3x5
1b) Single Arm Kettlebell Push Press:  3x5

INTERMEDIATE WEIGHTLIFTING
1) 15 minutes to work up to a 2RM Clean & Jerk.
2) Clean & Jerk:  1x1 @ 95% 2RM from #1, 1x1 @ 90% 2RM – Rest 90 seconds between these two sets.

CONDITIONING
800m Run
Rest 2 minutes
800m Run
If you know your 1-mile time, run these at 105-110% of your mile time.  For example, 7:00 mile time = 3:30 for 800m.  So, 3:30/1.1 = 3:10.  If you do not have a mile time, aim to run both at 90% Maximum Perceived Effort.