Monday, 24 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER WEIGHTLIFTING
High Hang Clean (full):  5 x 2
• Focus on finishing the second pull (extension) before rapidly pulling under the bar.  Speed is key.

INTERMEDIATE WEIGHTLIFTING
High Hang Clean (full):  5 x 2 @ 70%
 Clean 1RM
• Pause for a 3 count in the bottom position before standing.

CONDITIONING
For time:
25-20-15-10-5
5-10-15-20-25
Wall Ball, 20/14#

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