Tuesday, 30 April 2013

WARM UP (15 minutes or less)
• Junkyard Dog Warmup

BEGINNER WEIGHTLIFTING
1) Push Press
1 x 3 @ 65% Push Press 1RM
1 x 3 @ 73%
1 x 3+ @ 80%

If you do not know your Push Press 1RM, select a weight that is challenging for three reps yet allows you to concentrate foremost on proper mechanics; increase weight each set.  Consider last set (3+) as a minimum of 3 but continue up to the point where you are grinding it out, but not to failure.

INTERMEDIATE / ADVANCED WEIGHTLIFTING
1) 2-Position Snatch:  7 x 1 – heaviest possible, rest 60 seconds between each set.

Position #1 is from the floor, Position #2 (without putting the bar down) is the low hang approximately 2 from the floor.

CONDITIONING
For time:
30 Push Press, 115/75#

30 Over-the-Box Jumps, 24/20 (touch on top)

30 Pull Ups

30 Handstand Push Ups

• Scale Push Press to no lower than 60% Push Press 1RM, if required.  Post time to comments.