Monday, 7 October 2013

WARM UP (10 minutes or less; select movement appropriate to skill level)
• 5 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


BEGINNER WEIGHTLIFTING
2) Front Squat:  3 x 3

INTERMEDIATE WEIGHTLIFTING
1) Snatch:  12 minutes to set 1RM Snatch from the Low Hang (below the knees, but off the floor)
2) Pause High Bar Back Squat:  8 minutes to work up to a heavy single rep High Bar Back Squats with 3-5 second pause at the bottom (these should not be a true 1RM attempts)

CONDITIONING
As many rounds as possible in 20 minutes:
6 Hang Power Cleans, 135/95#
12 Box Jumps, 24/20”

• Post rounds to whiteboard / comments.