Monday, 18 November 2013

WARM UP
• 10 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Kettlebell Swings x 10, 16/12kg

BEGINNER WEIGHTLIFTING
15 minutes to introduce/practice the Overhead Squat.  Try working up to a weight that challenges you to perform 3 reps with full depth and flawless form.

INTERMEDIATE WEIGHTLIFTING
EMOM for 12 minutes:
• Use approximately 60-70% Snatch 1RM for both movements; the weight should be challenging but there should no misses on the Snatch.  Use the same bar, taken from the floor to the back rack, for the HBBS that you use for the Snatch.

CONDITIONING
5 rounds for time:
5 Clean & Jerks, 155/105#
10 Chest-to-Bar Pull Ups