Monday, 30 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)

CONDITIONING
For time:
21-15-9
Thrusters, 135/95#
24-18-12
Chest-to-Bar Pull Ups
Dips

• Strict 20 minute time cap.

BEGINNER WEIGHTLIFTING
15 minutes - Practice the Heaving Snatch Balance (start with PVC, then bar, then add weight, if able)

INTERMEDIATE WEIGHLIFTING
Squat Snatch:  3 x 1 @ 90% (same weight for all three sets)