Friday, 7 June 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
Hang Squat Snatch

1 x 5 @ 75% Snatch 1RM
1 x 3 @ 85%
1 x 1+ @ 95%

• Focus on finishing the pull before rapidly pulling under the bar.  Speed is key.

INTERMEDIATE WEIGHTLIFTING
7 sets:  1 Hang Power Snatch + 1 Power Snatch + 2 Overhead Squats 
@ 60% Snatch 1RM

CONDITIONING
“Kettlebell Fran”
21-15-9 reps for time:
Pull Ups

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