Wednesday, 18 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 minutes Coach's choice of dynamic warm up, then:
• 3 sets:
1) Headstand Push Ups (freestanding) x 3
2) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
3) Pistols x 5 (each leg; add weight if able)
4) Hip & Back Extensions x 5

BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 3
2) Power Snatch:  3 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  3 x 3 @ 90% HBBS 1RM
2) Glute Ham Raise:  3 x 8

CONDITIONING
21-15-9 rep rounds for time:
Ball Slams, 20/14#
Pull Ups
Box Jumps, 24/20”

• Post time to whiteboard / comments.