Monday, 25 August 2014

WARM UP (10 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

BEGINNER WEIGHTLIFTING (alternate sets of 1a & 1b until complete with 8 sets; then perform #2)
1b) Snatch Pull:  4x3

INTERMEDIATE WEIGHTLIFTING (25 minutes)
1) Snatch:  12 minutes to work up to a Max for the Day (no more than 3 misses at any one weight).
2) High Bar Back Squat:  5x7 @ 67.5% 1RM – Use the same weight for all 5 sets.

CONDITIONING
5 rounds for time:
7 Deadlifts, 275/185#
7 Strict Handstand Push Ups
• 17-minute time limit.