Monday, 23 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

CONDITIONING
"Fran"
21-15-9 of:
Thrusters, 95/65#
Strict 8-minute time limit.

SKILL
10 minutes to find Max Box Jump height.

STRENGTH/EXPLOSIVE (alternating sets; 1a, then 1b, then 1a, etc.)
1a) Deadlift:  3-3-3 – start @ 85% DL 1RM, increase weight each set.
1b) Box Jump:  2-1-2 – sets of 2 reps should be performed at or near 4” below your Max Box Jump set in the “Skill” portion of training; middle set of 1 rep should be at or near your Max Box Jump set in the “Skill” portion of training.
• Complete Box Jump(s) immediately after finishing the previous set of Deadlifts.  Rest for 60-90 seconds between Box Jump and next set of Deadlifts.