Monday, 15 September 2014

WARM UP (10 minutes)

• 3 rounds:

   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 

   2. Muscle Up Ring Rows x 3

   3. Butterfly Kip (tight body) x 3 OR Strict Gymnastic Kip x 3

   4. Tuck L-Sit on Rings x 10 seconds

   5. Back Extensions x 10

BEGINNER STRENGTH

1) High Bar Back Squat:  3x8, 1x5, 2x2, 1x1

2) Front Squat:  3x7

INTERMEDIATE STRENGTH (25 minutes)

1) High Bar Back Squat:  15 minutes to work up to a 7RM.

2) Front Squat:  10 minutes to work up to a 7RM.

CONDITIONING

“The Chief”

5 rounds:

As many rounds as possible in 3 minutes:

3 Power Cleans, 135/95#

6 Push Ups

9 Air Squats

- Rest 1 minute between rounds. Your score is total rounds.  Only full rounds count.