Tuesday, 18 June 2013

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

BEGINNER WEIGHTLIFTING
High Hang Squat Snatch:
1 x 5 @ 75% Snatch 1RM
1 x 5 @ 80%
1 x 5+ @ 85%

Focus on finishing the pull before rapidly pulling under the bar.  Speed is key.  Stick the bottom position and pause for a 3 count before standing.  If you are a true, early beginner at Olympic Weightlifting, work on perfecting the BurgenerWarm Up for the Snatch.

INTERMEDIATE WEIGHTLIFTING
5 sets:  1 Snatch Pull + 1 Squat Snatch + 2 Overhead Squats @ 60% Snatch 1RM

CONDITIONING
With a continuously running clock perform 1 round for time, every 3 minutes, for 3 total rounds (9 minutes total):
10 Strict Pull Ups

10 Front Squats, 165/115#
10 Burpees

• Post time for each round to comments.  If you fall behind the 3 minute round, start the subsequent round and continue until the 9 minutes expires and post how far you make it.