Wednesday, 10 September 2014

WARM UP (12 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

BEGINNER STRENGTH
1) Deadlift:  15 minutes to work up to a Heavy Single (this ends/is completed when you miss a lift or time expires).
2) Front Squat:  5x5

INTERMEDIATE STRENGTH (30 minutes)
1) Deadlift:  15 minutes to establish a 1RM (no more than 3 missed attempts at any one weight).
2) Front Squat:  7x5 @ 75% 1RM – Use the same weight for all 7 sets.

CONDITIONING
EMOM for 7 minutes:
3 Cleans (full) – You choose your weight; 65-70% of your Clean 1RM (or more) is a good target weight for those with a well established Clean 1RM.