Wednesday, 1 May 2013

WARM UP (15 minutes or less)
• 1000m Row
• 3 rounds, not for time:
1. American Kettlebell Swings x 10, 24/16kg
2. Toes-to-Rings / Ring Knees-to-Elbows x 10
3. Reverse Hypers (medium/heavy) x 10

CONDITIONING
“Nancy”
5 rounds for time:
400m Run
15 Overhead Squats, 95/65# 

BEGINNER WEIGHTLIFTING
1 x 3 @ 65% Deadlift 1RM
1 x 3 @ 73%
1 x 3+ @ 80%

If you do not know your Deadlift 1RM, select a weight that is challenging for three reps yet allows you to concentrate foremost on proper mechanics, then 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
Every 60 seconds for 6 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70% Clean & Jerk 1RM

”Touch and Go” Power Cleans = no rest in the bottom position with the bar on the floor.