Friday, 11 October 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, or as far as you can get in the remaining time:
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
Overhead Squats:  5 x 5
• Lighter and lower = better.

INTERMEDIATE WEIGHTLIFTING
Pause Overhead Squats:  5 x 5 @ no more than 60% OHS 1RM; 3-5 second pause at the "rock" bottom of each rep. 
• Lighter and lower = better.

CONDITIONING
For time:
10-9-8-7-6-5-4-3-2-1
Jerk, 185/125# (no racks; Push Jerk or Split Jerk allowed) 
2-4-6-8-10-12-14-16-18-20
Pull Ups