Monday, 14 October 2013

WARM UP (10 minutes MAX; scale movements appropriately to skill level)
• Coach's choice of dynamic warm and/mobility warm up either prior to, or including, the following movements:
• 3 sets:
1) Push Ups / Ring Push Ups x 5 (beginner = floor, intermediate = rings)
2) Overhead Squats x 5, 20/15kg bar (beginner, PVC)
3) Kettlebell Deadlift x 10, 24/16kg

CONDITIONING
AMRAP 20 minutes, continuing as high up the rep ladders as possible:
1-2-3-4-5-6-7…
Power Cleans, 185/125#
2-4-6-18-10-12-14…
• If you are able to perform Muscle Ups, scale up from C2B/Ring Dips to the 1-2-3-4-5-6-7… ascending protocol for both Power Cleans & MUs.

BEGINNER WEIGHTLIFTING
1) Snatch Balance:  5 x 2
2) EMOM for 10 minutes:  1 Front Squat
• “EMOM” means “Every Minute On the Minute”, for ten (10) minutes, pe
rform one Front Squat at a challenging weight that allows you to perform all ten reps with perfect form.

INTERMEDIATE WEIGHTLIFTING
1) Snatch:  5 x 1 @ 90% Snatch 1RM
2) EMOM 10 minutes:  1 Front Squat @ 80% FS 1RM