Friday, 29 August 2014

WARM UP (8 minutes)
• 3 rounds:
   1. Strict PullUps x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   3. Butterfly Kip (tight body) x 3 OR Strict Gymnastic Kip x 3
   4. Tuck L-Sit on the Rings x 10 seconds
   5. Back Extensions x 10

BEGINNER WEIGHTLIFTING
1) Push Jerk:  5x5

INTERMEDIATE WEIGHTLIFTING (35 minutes)
1) 5 sets:  3 Power Snatches + 3 Snatch Grip Push Press (behind the neck)
• Start at 55% Snatch 1RM and attempt to work up to a Max for the complex without catching any of the Power Snatches in a “Jumping Jack” position.  Power Snatches should be “Quick Reset” and not Touch-and-Go.
2) High Bar Back Squat:  10x3 @ 76.5% – Use the same weight for all 10 sets.

CONDITIONING
For time:
21 Front Squats, 135/95#
21 Kettlebell Swings, 32/24kg
400m Run
15 Front Squats, 135/95#
15 Kettlebell Swings, 32/24kg
400m Run
9 Front Squats, 135/95#
9 Kettlebell Swings, 32/24kg
400m Run
• 15-minute time limit.