Monday, 18 August 2014


WARM UP (12 minutes)
• 3 rounds:
   1. Strict Gymnastic Kips x 3 (most challenging variation) 
   2. Strict Pull Ups x 5 (spotter-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:  4x7
1b) Single Arm Kettlebell Push Press:  4x5 (each arm)

INTERMEDIATE WEIGHTLIFTING (20 minutes)
1) Clean & Jerk:  5x2 @ 80% C&J 2RM – Rest 60 seconds between each set.
2) Split Jerk (from rack):  3x1 @ 100% of #1 – Rest 60 seconds between each set.

CONDITIONING
For time:
40 Wall Balls, 20/14#
• 17-minute time limit.  If you do not complete all reps in the time limit, record total reps completed.  Coach will provide scaled volume of each movement for beginners.