Wednesday, 3 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 the Rings x 10 seconds
   5. Back Extensions x 10

BEGINNER STRENGTH
1) High Bar Back Squat:  5x5 – As heavy as possible; add weight each set, if possible.
2) Deadlift:  12 minutes to work up to a Heavy Triple (heaviest 3-rep possible with no misses).

INTERMEDIATE STRENGTH (30 minutes)
1) High Bar Back Squat:  7x5 @ 72% 1RM – Use the same weight for all 7 sets.
2) Deadlift:  12 minutes to work up to a Heavy Triple (heaviest 3-rep possible with no misses).

CONDITIONING
EMOM for 14 minutes:
Odd:  7 Deadlifts, 70% of Heavy Triple
Even:  200m Run