Saturday, 28 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 800m Run at a warm up pace, then:
• 3 sets:
1) ”L” Pull Ups (or variation) x 3-5
2) Tuck Back Lever / Advanced Tuck Back Lever x 10 seconds
3) L-Sit on Parallettes x 10 seconds

4) Reverse Leg Lift Headstands / Reverse Leg Lift Wall Handstands x 3
 
BEGINNER WEIGHTLIFTING
Practice The Push Jerk
 
INTERMEDIATE WEIGHTLIFTING
5 sets:  1 Snatch Pull + 1 Snatch + 2 Overhead Squats @ 60% Snatch 1RM
 
CONDITIONING
4 rounds, EACH for time:
14 Burpees
7 Power Cleans, 135/95#
400m Run
- Rest 3 minutes between rounds.
 
• Post time for EACH round to whiteboard / comments.