Friday, 26 September 2014

WARM UP (15 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   4. Tuck L-Sit on Rings x 10 seconds
   5. Back Extensions x 10

STRENGTH
Front Squat:  20 minutes to work up to a 1RM.

CONDITIONING
3 rounds for time:
400m Run
21 Pull Ups
12 Hang Squat Snatches, 95/65#
• 15-minute time limit.

EXTRA CREDIT (after class)
ACCESSORY WORK
3 rounds, not for time but moving with purpose:
10 Hip Thrusts
10 Strict Chest-to-Bar Pull Ups
10 Double Kettlebell/Dumbbell Stiff Leg Deficit Deadlifts
10 Double Kettlebell/Dumbbell Bent Over Rows
- Rest 2 minutes between rounds.
• Please watch this demonstration video showing the elements of the accessory work.  Athlete’s choice of weights.