Monday, 9 November 2013

WARM UP
• 10 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar/PVC)
3) Kettlebell Deadlift x 10 (24/16kg)

BEGINNER WEIGHTLIFTING (coaches’ note:  limit to 25 minutes)
1) Snatch Balance:  3 x 2
2) High Bar Back Squat:  5 x 3

INTERMEDIATE WEIGHTLIFTING
1) Snatch:  3 x 1 – use the same weight for all 3 sets; use a heavy weight up to, but not more than, 90% Snatch 1RM.
2) High Bar Back Squat:  5 x 3 – use the same weight for all 3 sets; use a heavy weight up to, but not more than, 80% HBBS 1RM.

CONDITIONING
For time:
10 Muscle Ups
100 Double Unders
Strict 15-minute time limit.