Tuesday, 8 July 2014

1) Static Shaping – Hands and Feet Hollow Hold:  3 x 40 seconds
2) Skills and Drills – Handstand Walk:  3 x 30’
3) Conditioning – Arch-to-Hollow + Chest-to-Bar + Bar Muscle Up Complex:
  3x3; if at any point you regress to doing one-elbow-at-a-time “Muscle Ups” replace the final Muscle Up with a Chest-to-Bar; all three movements, three times in a row without dismounting the bar, counts as one set.

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x5 @ 60% HBBS 1RM, 1x3 @ 70%, 1x2 @ 80%, 1x2 @ 90%, 1x1 @ 95%, 1x1 @ 102.5% – Use your most recent HBBS 1RM; do not exceed 102.5% on your last set.
2) Front Squat:  1x5 @ 60% FS 1RM, 1x5 @ 65%, 2x5 @ 70%

CONDITIONING 
As many reps as possible in 9 minutes:
6 Burpees
6 Ring Rows
9 Burpees
9 Ring Rows
12/12
15/15… etc… until 9 minutes elapses.