Monday, 28 October 2013

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
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 5 (24/16kg)

BEGINNER WEIGHTLIFTING
1) 12 minutes to introduce/practice Snatch.
2) 12 minutes to introduce/practice Clean & Jerk.

INTERMEDIATE WEIGHTLIFTING (25 minutes)
1) Snatch Ladder:  Start at 135/75#.  Add 5# every minute until you fail.  Take as many attempts as needed within the minute.  Once you fail, rest 2-3 minutes before backing off 15# and hit three more singles.
2) Clean & Jerk:  10 minutes to work up to a heavy, but pretty, single (perfect form/not max).

CONDITIONING
AMRAP 6 minutes:
6 Overhead Squats, 135/95#
9 Lateral Barbell Burpees (over your OHS bar)
12 Toes-to-Bar