Tuesday, 24 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)
4) Glute Ham Raises x 5

BEGINNER WEIGHTLIFTING
Practice The Push Jerk (sets of 5 reps up to challenging, but not max effort, weights)

INTERMEDIATE WEIGHTLIFTING
5 sets of the complex:  1 Clean Pull + 1 Clean + 2 Front Squats + 1 Jerk @ 60% Clean & Jerk 1RM

CONDITIONING
4 rounds, EACH for time:
400m Run
7 Power Snatch, 125/85#
Rest 1:1 (rest = time to complete round), but no more than 3 ½ minutes.

• Post time for EACH round to whiteboard / comments.