Wednesday, 9 October 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 7-10 minutes coach's choice of dynamic warm up or mono-structural "cardio" and mobility, followed by:
• 3 sets:
2) L-Sit on Parallettes x 10 seconds

3) Reverse Leg Lift Headstands / Reverse Leg Lift Wall Handstands x 5

BEGINNER WEIGHTLIFTING
1) 4 sets:  4 Snatch Grip Deadlift + 1 Snatch Pull
2) Front Squat:  3 x 6

INTERMEDIATE WEIGHTLIFTING
1) 4 sets:  Power Snatch + Hang Squat Snatch + Squat Snatch + Overhead Squat - pick a challenging weight you can perform the complex with no misses.
2) Front Squat:  3 x 6 @ 62.5% FS 1RM

CONDITIONING
3 rounds for time:
500m Row (substitute 400m Run for Beginners if limited by number of rowers)
12 Burpees
21 Box Jumps, 24/20"