Wednesday, 17 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 the Rings x 10 seconds
   5. Back Extensions x 10

STRENGTH (45 minutes)
1) Jerk (from a rack):  15 minutes to work up to a 1RM.  This can be your best attempt at Split, Squat, or Push Jerk but should be whichever allows you to move the most weight.
2) High Bar Back Squat:  15 minutes to work up to a 5RM.
3) Front Squat:  15 minutes to work up to a 5RM.

EXTRA CREDIT (After class, only if you have the time and energy.)
ACCESSORY WORK
With a partner, complete 2 rounds, not for time:
20 Deadlifts, 185/135#
20 Sumo Deadlifts, 185/135#
20 Stiff Leg Deadlifts, 185/135#
20 Double Russian Kettlebell Swings, 32/24kg
• One partner completes all 20 reps of a movement while the other rests, then switch.  If you don't have a partner, rest as long as it takes you to complete a movement before moving on to the next movement.