Friday, 27 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5-7 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
1) Headstand Push Ups (freestanding) OR Strict Handstand Push Ups x 3
2) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
3) Pistols x 5 (each leg; add weight if able)

BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 3
2) Power Snatch:  3 x 5
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  3 x 3 @ 92.5% HBBS 1RM
2) Glute Ham Raises:  3 x 8
- Rest 1 minute between all sets.

CONDITIONING
As Many Rounds As Possible in 10 minutes:
5 Clean & Jerks, 145/95#
200m Run

• Post rounds to whiteboard / comments.

*** 230kg = more than 507#! ***