21 Sept 2014 - Hammer time!

Beginner

A1) Back squat 3-5 x 5 (Add 2.5-5kg from Wk1)
A2) Horizontal pull
- Rest 30 seconds between A1 & A2
- Rest up to 2 minutes after A2

Intermediate & Advanced

A1) Back squat: @ 75-80% 1RM. Perform 2-4 reps per set. Totalling 12-18 reps.
A2) Horizontal pull
- Rest 30 seconds between A1 & A2
- Rest up to 2 minutes after A2

Advanced only

B) Tempo Method - Back squat
- 3-5 sets of 8-10 reps @ 50-60% 1RM. (add 2.5kg from Wk1)
- Tempo 2020
- Rest exactly 60 seconds between sets

C) Alternating Tabata
 12 x 20 sec on : 10 sec off:
Shoulder to Overhead
Reverse lunges
Sledge hammer strikes!