Monday, 16 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 3 sets:
1) Burpees x 10
2) Headstand Push Ups (freestanding) x 3
3) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
4) Pistols x 5 (each leg; add weight if able)

BEGINNER WEIGHTLIFTING
1) Rack Delivery:  3 x 3

2) Scarecrow Clean:  3 x 3

3) High Hang Clean:  3 x 2
- Add weight where appropriate.

INTERMEDIATE WEIGHTLIFTING
3 sets:  Shankle Complex (1 Deadlift + 3 Hang Pulls + 1 Hang Clean + 2 Jerks) @ 72.5% C&J 1RM
- Rest 2 minutes between each complex.

CONDITIONING
4 rounds EACH for time:
5 Power Cleans, 135/95#
5 Front Squats, 135/95#
5 Jerks, 135/95# (either Push Jerk or Split Jerk)
- Rest 3 minutes between rounds.

• If you are able to perform Muscle Ups, substitute 5 Muscle Ups for the 9 C2B Pull Ups & Ring Dips.  Post time for EACH round to whiteboard / comments.