Monday, 2 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 600m Run at Warm Up pace, then -
• 3 sets:
2) Frog Stand x 10 seconds
3) Pistols x 5 (each leg)

BEGINNER WEIGHTLIFTING
1) Rack Delivery:  3 x 3

2) Scarecrow Clean:  3 x 3

3) High Hang Clean:  3 x 2

INTERMEDIATE WEIGHTLIFTING
3 sets:  Shankle Complex (1 Deadlift + 3 Hang Pulls + 1 Hang Clean + 2 Jerks)
 @ 70% C&J 1RM

- Rest 2 minutes between each complex.

CONDITIONING
4 rounds EACH for time:
9 Overhead Squats, 95/65#
27 Double Unders

- Rest 2:30 minutes between rounds.

• Beginners may take the bar out of the rack for Overhead Squat.  Intermediate/Advanced must start each round of Overhead Squat with the bar on the ground (or if set is broken).