Monday, 1 September 2014

Happy Labor Day!  The coached class will happen at 0900 (instead of 1730)!

WARM UP (12 minutes)
• 3 rounds:
   1. Strict Pull Ups 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 (alternate 1a/1b until both are complete, then perform #2)
1b) Deadlift:  4x3
2) Front Squat:  3x7

INTERMEDIATE WEIGHTLIFTING (25 minutes)
1) Snatch:  12 minutes to work up to a 1RM.
2) Front Squat:  5x7 @ 67.5% 1RM – Use the same weight for all 5 sets.

CONDITIONING
For time:
1km Row
50 Thrusters, 45#
• 13-minute time limit.