Wednesday, 17 April 2013

BEGINNER WEIGHTLIFTING

Rest only 90 seconds between each set.  Select a Halting Snatch Deadlift weight that is challenging for three reps yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.

INTERMEDIATE / ADVANCED WEIGHTLIFTING
Snatch:  5 x 2 @ 75-85% Snatch 1RM – rest 90 seconds between each set.

Begin at 75% and increase to 85% throughout sets if technique is perfect.  DO NOT go past 85% and do not add to 75% if technique is not perfect.  These do not need to be touch and go, you may reset.

CONDITIONING
12 minute AMRAP:
7 Hang Power Cleans, 155/105#
14 Burpees

21 Lateral Box Jumps, 20 (touch top)

Scale weight down to no less than 50% Clean 1RM and no more than Rx.  Post rounds and reps to comments.

CORE CASH OUT
1a) 3 x 5 (5L/5R) Kettlebell Turkish Get Ups @ 24/16kg – rest 45 sec.

1b) 3 x 20 Unbroken Toes-to-Bar – rest 45 sec.

• “Superset” 1a, then 1b, then 1a, etc.  Scale TGU KB weight, as required.