Tuesday, 31 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple sets of the following movements:
1) Strict Handstand Push Up x 5 (can be partial range of motion and/or a scaled version)
2) Pistols x 5 each leg (can be partial range of motion and/or a scaled version)
3) Hip Extensions x 10 (hip forward of GHD pad; lumbar extension maintained throughout movement)

BEGINNER WEIGHTLIFTING
15 minutes to introduce/practice weighted barbell Press; challenge yourself to build up to a weight that limits you to 3 reps with perfect form.

INTERMEDIATE WEIGHTLIFTING
EMOM until failure:
1 Power Jerk + 1 Split Jerk – start at 65% of Jerk 1RM; increase 10/5# every minute.
• Maximum of 15 minutes.  If/when you fail prior to the 15-minute mark, reduce your weight by 20/10#, take an additional minute rest (2 minutes total), and start building up again.  Do not exceed 15 minutes.

CONDITIONING
3 rounds for total repetitions + calories:
1 minute Row for Calories
1 minute Rest