Thursday, 26 December 2013

WARM UP
• 10-15 minutes - Coach's choice of dynamic warm up.

BEGINNER WEIGHTLIFTING
12 minutes to introduce/practice the Split Jerk.

INTERMEDIATE WEIGHTLIFTING
EMOM for 12 minutes:
First 3 minutes:  4 Clean & Jerks, 205/140# (no less than 75% C&J 1RM)
Second 3 minutes:  6 Clean & Jerks, 160/115# (no less than 55%)
Third 3 minutes:  8 Clean & Jerks, 115/80# (no less than 40%)
Final 3 Minutes:  10 Clean & Jerks, 75/55# (no less than 25%)

CONDITIONING
“Haiyan”
For time:
30 Front Squats, 155/105#
Then,
9-6-3
Jerks, 155/105#

Intermediate
30 Front Squats, 135/95#
Then,
9-6-3
Jerks, 135/95#
Chest to Bar Pull Ups

Scaled
30 Front Squats, 95/65#
Then,
9-6-3
Jerks, 95/65#
Pull Ups

Typhoon Haiyan, one of the most powerful storms in history, hit the Philippines on November 8, 2013 leaving behind a catastrophic scene: more than 5,000 dead, almost 24,000 injured and more than 10 million people displaced.  Recovery from the monster typhoon, locally known as Yolanda, will be long and difficult.  In the aftermath of Typhoon Haiyan, AmeriCares has provided more than $5.5 million in aid to help meet the immediate needs of survivors and restore primary health care.  This Holiday season we ask that you consider helping AmeriCares' continued efforts to provide relief to survivors in dire need:  https://secure.americares.org/site/Donation2?df_id=15424&15424.donation=form1