Wednesday, 18 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

INTERMEDIATE WEIGHTLIFTING
5 sets:  Pausing Snatch Deadlift (pause 2 seconds at knees, mid-thigh, and pockets) + Squat Snatch @ 85% Snatch 1RM
• Dial in the positioning and bar path during the first and second pulls.

CONDITIONING
"Barbara"
5 rounds for total time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
- Rest precisely 3 minutes between rounds.
• Strict 30-minute limit.