Thursday, 17 October 2013

WARM UP (15 minutes max; scale movements appropriately to skill level)
• Coach's choice of dynamic/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 5 (24/16kg)

BEGINNER WEIGHTLIFTING (20 minutes total time limit)
1) 8-10 minutes - Introduce/practice all three positions of the Clean with a barbell
Position One - High Hang, “pockets”
Position Two - Hang, mid thigh
Position Three - Floor
2) High Bar Back Squat:  6 x 3 – concentrate on form and depth

INTERMEDIATE WEIGHTLIFTING (20 minutes total time limit)
1) 3 sets:  3 Position Clean & Jerk @ 70% C&J 1RM
Position One - High Hang, “pockets”
Position Two - Hang, mid thigh
Position Three - Low Hang, below knee
• 1 set = 1 Clean from each position + 1 Jerk.
2) High Bar Back Squat:  6 x 3 – start at 65% HBBS 1RM and attempt to increase weight every set.

CONDITIONING
ARMAP 6 minutes:
20 Wall Balls, 20/14#