Tuesday, 12 August 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (most challenging variation) 
   2. Strict Pull Ups x 5 (spotter-assisted, if required; add weight, if possible)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER STRENGTH (20 minutes)
High Bar Back Squat:  7x3; attempt to start at a challenging weight and increase weight each set until increasing weight would cause inability to perform three reps with proper form.

INTERMEDIATE STRENGTH (20 minutes)
1) 15 minutes to work up to a 3RM High Bar Back Squat.
2) High Bar Back Squat:  1x3 @ 95% of 3RM from #1, 1x3 @ 90% 3RM – Rest 90 seconds between sets.

CONDITIONING
As many reps as possible in 12 minutes:
20 Kettlebell Swings, 24/16kg