Wednesday, 3 April 2013

WARM UP (as far as possible in 10 minutes or less)
• 5 sets:
2. Advanced Frog Stand x 10-12 seconds
• 3 sets:
3. Pistols x 5 (each leg; add weight if able)

SKILL
1) 7 sets:  2 Position Clean (floor + hang) + 1 Push Jerk – heaviest possible, rest 60-90 seconds between each set.

• Notes:  Cleans should be full Squat reps.  The bar DOES NOT return to the floor between the two positions of the Clean.

2) 10 minutes Double Under practice.

CONDITIONING
Tabata Row for calories.

• Notes:  8 sets of :20 work/:10 rest.  Keep the fan moving slowly for rest intervals.

• Rest 5 minutes.

Then accumulate as many Kettlebell Turkish Get Ups (alternating arms) as possible in 10 minutes.

• Notes: Load should be heavy but not maximal, with no misses.  DO NOT RUSH.  This is not a scored event.  Try to move as fluidly as possible, without stopping, for the entire twelve minutes.  Change weights, up or down, as required.