Wednesday, 9 July 2014

1) Flexibility
   a) PVC Shoulder Raises:  3x5, attempt to raise higher each time
   b) Deep Couch Stretch:  4 x 30 seconds; each pose, each leg
2) Skills and Drills – Pull Up Levers:  3x8
3) Conditioning
   a) Hollow Rocks:  For 4:00, 20 seconds On/10 seconds Off
   b) Arch Rocks:  For 4:00, 20 seconds On/10 seconds Off

BEGINNER WEIGHTLIFTING (alternating sets)
1b) Single Arm Kettlebell Overhead Press:  3 x 8 (each arm)

INTERMEDIATE WEIGHTLIFTING
15 minutes to work up to a Hang Snatch (just above knee) 2RM.

CONDITIONING
21-15-9 
for time:
Strict Pull Ups
Alternating Front Rack Lunges, 135/90#
15-minute time limit.  Compare your time or reps completed to Wednesday, 4 June.