Monday, 4 August 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (Arch-to-Hollow Swing -> Pull Up -> C2B -> Bar Muscle Up) 
   2. Strict Pull Ups x 5 (spotter or band-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:  3x5
1b) Single Arm Kettlebell Push Press:  3x8 (each arm)

INTERMEDIATE WEIGHTLIFTING (20 minutes)
1) 10 minutes to establish a 2RM Clean & Jerk.
2) Clean & Jerk:  1x1 @ 95% of 2RM from #1, 1x1 @ 90%.  Rest 90 seconds between sets.
3) Split Jerk (from a rack):  3x1 @ 5-10# heavier than 2RM from #1.

CONDITIONING
3 rounds for time:
400m Run
21 Kettlebell Swings, 24/16kg
12 Burpees
• 15-minute time limit.  Compare time to Monday, June 23rd.