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