Friday, 3 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Ring Push Ups x 5
3) Tripod / Frog Stand x 10 seconds
• 3 sets:
4) Overhead Squats x 10, Men’s / Women’s bar, PVC
5) Kettlebell Deadlifts x 10 reps, 24/16 kg

BEGINNER WEIGHTLIFTING
1 x 3 @ 65% Clean (any style) 1RM
1 x 3 @ 73%
1 x 3+ @ 80%

• If you do not know your Clean 1RM, select a weight that is challenging for three reps yet allows you to concentrate foremost on proper mechanics and increase weight each set if possible without sacrificing form.  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.  Rest 90 seconds between each set. 

INTERMEDIATE / ADVANCED WEIGHTLIFTING
7 sets:  2-Position Clean + 1 Jerk – heaviest possible, rest 60 seconds between each set.

• Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2 from the floor.  The Jerk comes after the 2nd position Clean.

CONDITIONING
6 rounds for total time:
20 Kettlebell Swings, 24/16kg

- Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds (ratio is WORK:REST).

• Post total time to comments.