Monday, 29 September 2014

WARM UP (10 minutes total)
A) 3 rounds, but no more than 5 minutes:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able
   3. Tuck L-Sit on Rings x 10 seconds
   4. Back Extensions x 10
B) 5 minutes for Squat-specific Warm Up

BEGINNER STRENGTH
1) High Bar Back Squat:  3x5
2) Double Pause Front Squat (pause for 5 seconds at the bottom and 3 seconds half way up):  3x3

INTERMEDIATE STRENGTH (20 minutes)
1) High Bar Back Squat:  3x5 @ 80% 1RM; use the same weight for all 3 sets.
2) Double Pause Front Squat (pause for 10 seconds at the bottom and 5 seconds half way up):  3x3 – As heavy as possible.

CONDITIONING
For Time:
30-Calorie Row
30 Bar Facing Burpees
30 Hang Power Cleans, 135/95#
• 15-minute time limit.  If you do not have a rower available, substitute a 400m run and note that on your score.