Monday, 16 December 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
1) 3 sets:  3 x 1 Clean Segment Pull (pause at 1”, knee, & hip, then finish) + 1 Clean Pull
2) 3 sets:  2 Fronts Squats + 2 Split Jerks

INTERMEDIATE WEIGHTLIFTING
1) 5 sets @ 75% Clean & Jerk 1RM:  2 Squat Cleans + 2 Jerks
2) 10 minutes to establish a High Bar Back Squat 10RM.

CONDITIONING
3 rounds for time:
15 Push Press, 135/95#
15 Box Jumps, 24/20”
15 Overhead Squats, 135/95#
• No racks.  The bar must be taken from the ground on both lifts.