Wednesday, 23 October 2013

WARM UP (10 minute time limit for entire warm up)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Strict Knee-to-Elbows x 5 (use a spotter)
3) Kettlebell Swings x 5, 16/12kg

BEGINNER WEIGHTLIFTING (25 minutes)
2) 10 minutes to introduce/practice Hang Snatch
3) High Bar Back Squat:  3 x 4 – concentrate on improving form and depth

INTERMEDIATE WEIGHTLIFTING (25 minutes)
1) 6 sets:  Slow Snatch Deadlift (5 seconds) + Hang Snatch + Snatch Balance @ 67.5% Snatch 1RM
2) EMOM 10 minutes:  1 High Bar Back Squat @ 77.5% HBBS 1RM

CONDITIONING
“eikcaJ” (a.k.a. "Backwards Jackie")
For Time:
30 Pull Ups
50 Thrusters, 45#
1km Row
• Strict 15-minute time limit.