Monday, 20 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Kip Attempts / Kipping Pull Ups (Gymnastics or Butterfly Kip) x 3-5
2) Strict Pull Ups x 5 (band assisted if necessary)
• 3 sets:
3) Tuck L-Hang x 10 seconds

4) Kettlebell Swings x 10, 16/12 kg

BEGINNER WEIGHTLIFTING
1) Rack Delivery (Scarecrow Muscle Clean)
:  1 x 5 with empty bar, 1 x 5 - light; weight by feel.
2) Scarecrow Clean
:  2 x 5 - light; weight by feel.
1 x 5 @ 40% Clean 1RM
1 x 5 @ 50%
1 x 5+ @ 60%

INTERMEDIATE WEIGHTLIFTING
1) Clean Pull:  4 x 2 @ 85% Clean & Jerk 1RM
2) Clean & Jerk:  3 x 2 @ 70% C&J 1RM

CONDITIONING
3 rounds for time:
30 Kettlebell Snatches (15L/15R), 24/16kg
25 Wall Balls, 20/14#

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