Tuesday, 9 April 2013

WARM UP
• Junkyard Dog Warmup

BEGINNER WEIGHTLIFTING
Overhead Squat 5 x 3

• Select a challenging weight which allows you to maintain correct form.  Add weight if/when appropriate.
INTERMEDIATE / ADVANCED WEIGHTLIFTING
2 Snatch High Pulls + 1 Snatch with 3 second pause in bottom (receiving) position:
5 x 1 @ 70% Snatch 1RM
CONDITIONING
For total time:
90 seconds Max Effort Double Unders
Then, immediately -
Run 800m
100 Double Unders
Run 400m
• Note score as total time AND number of Double Unders during 90 seconds Max Effort.  Post score to comments.