Tuesday, 14 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 x 5 @ 40% Snatch 1RM
1 x 5 @ 50%
1 x 5+ @ 60%

• If you don’t know your Snatch 1RM, select a weight that is challenging for five reps concentrating foremost on proper mechanics, then increase weight, if possible.  Focus on aggressively pushing under the bar.  Speed is key.

INTERMEDIATE WEIGHTLIFTING
5 sets:  2 Hang Squat Snatch + 2 Overhead Squat @ 75% Snatch 1RM

CONDITIONING
“Helen”

3 rounds for time:
400m
 Run
12 Pull Ups

• Post time to comments.