Tuesday, 5 August 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Kick Up to Handstand x 3 attempts
   2. Ring Push Ups x 5
   3. Tripod/Frog Stand x 10 seconds
   4. Overhead Squats x 10 (45/35#)
   5. Kettlebell Deadlifts x 10 reps (24/16 kg)

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.  Watch this video on how to safely "bail" from a missed Squat.

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, 1x3 @ 90% – Rest 90 seconds between sets.

CONDITIONING
For time:
9 Power Cleans, 225/145#
7 Power Cleans, 225/145#
15 Handstand Push Ups
5 Power Cleans, 225/145#
9 Handstand Push Ups
• 15-minute time limit.  If scaling is required for the Power Cleans, target no less than 70% of your Clean (full) 1RM.