02 February 2011

A. Warm-up

B. Strength

Front Squat- 2 sets of 5 reps
Deadlift- 1 set of 5 reps

C. Conditioning

5 rounds of
– 5 ring dips
– 2 ascents, rope climb
– 25 double unders

For strength training, this is a moderate intensity day so adjust your loads accordingly. Remember that the posted set/rep scheme are work sets. Warm ups are not counted towards this. Also note that the conditioning piece is not timed. Sometimes we tend to place too much emphasis on the time aspect that it affects form. Also, because we only have one rope and this will likely be where the bottleneck is, times won’t be an accurate indicator of your level of conditioning. However, we do want you to climb ropes because it’s functional fitness. Enjoy.

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