Wednesday, 2 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:
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)

CONDITIONING
21-15-9 for time:
Deadlift, 225/155#
400m Run after each set of Deadlift.

BEGINNER WEIGHTLIFTING
Front Squat:  3 x 3

INTERMEDIATE WEIGHTLIFTING
EMOM for 5 minutes:  1 Squat Clean & Jerk @ 85% C&J 1RM