Saturday, 27 December 2014

WARM UP
3 rounds, but no more than 10 minutes:
   1. Strict L-Pull Up (or progression) x 3-5
   2. Walking Lunges x 10 (5 each leg)
   3. Butterfly Kip (tight body) x 5 OR Strict Gymnastic Kip x 5
   4.  Air Squats x 10

STRENGTH
High Bar Back Squat:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

WEIGHTLIFTING
Snatch:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

CONDITIONING
AMRAP 7 minutes:
10 Kettlebell Swings, 32/24kg
10 Handstand Push Ups
10 Toes-to-Bar