Friday, 12 July 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
1) Burgener Warm Up for the Snatch with PVC:  3 reps x 5 movements (Down & Up; Elbows High & Outside; Muscle Snatch; Snatch Lands @ 2”, 4”, 6”; Snatch Drop)
2) Skill Transfer Exercises for the Snatch with PVC:  3 reps x 5 movements (Snatch Push Press; Overhead Squat; Pressing Snatch Balance; Heaving Snatch Balance; Snatch Balance)
3) Hang Squat Snatch:  1 x 5 with empty bar (45/35), 2 x 5 - light; weight by feel, 2 x 3 – heavier than previous sets; maintain perfect form.

INTERMEDIATE WEIGHTLIFTING
EMOM for 5 minutes:
2 Snatches (full) @ 80% Snatch 1RM

Then, when the clock hits 5:00 -
2 minute AMRAP of:
Snatches (full) @ 80%

This is the Outlaw Snatch efficiency baseline.  Score is total reps completed in 7 minutes.  There are only 2 attempts allowed each minute during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

CONDITIONING
For time:
Test - 1 Mile Run