Monday, 6 May 2013

WARM UP (15 minutes or less)
• Junkyard Dog Warm Up

BEGINNER WEIGHTLIFTING
Snatch Skill Transfer Complex:  1 Snatch Balance + 1 Overhead Squat = 1 rep
1 x 3 @ 65% Snatch 1RM
1 x 3 @ 73%
1 x 3+ @ 80%

• If you do not know your Snatch 1RM, select a weight that is challenging for three reps yet allows you to concentrate foremost on proper mechanics.  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
Halting Snatch: 
5 x 2 @ 70% Snatch 1RM

• Pause 3 seconds in the mid-thigh Hang position, then complete the full squat Snatch.  Reps do not need to be touch and go but there should be no rest, only time to reset grip.

CONDITIONING
5 rounds for time:
9 Clean & Jerk, 135/95#
400m Run

• Clean & Jerk (C&J) can be any style.  If necessary, scale C&J weight to no less than 45% C&J 1RM.