Tuesday, 23 April 2013

WARM UP (no longer than 15 minutes)
• Junkyard Dog Warmup

BEGINNER WEIGHTLIFTING
Press (aka “Strict Press” or “Shoulder Press”):
1 x 5 @ 60% Press 1RM
1 x 5 @ 67%
1 x 5 @ 75%

If you do not know your Press 1RM, select a weight that is challenging for five reps yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.  Rest ONLY 1 minute between each set. 

INTERMEDIATE / ADVANCED WEIGHTLIFTING
High Hang Snatch (full squat):  7 x 2 @ heaviest possible weight; rest 60 seconds between each set.

CONDITIONING
For time:
40 Burpees

50 Double Unders

30 Burpees

50 Double Unders

20 Burpees

50 Double Unders

• If you cannot perform DUs, substitute three single skips for every one DU (i.e. 3:1).  Post time to comments.