Friday, 17 January 2014

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
Split Jerk:  5 x 3 – choose a weight that challenges you to perform 3 reps with perfect form; attempt to increase weight every set.

INTERMEDIATE WEIGHTLIFTING
EMOM for 5 minutes:  1 x Clean @ 90% Clean 1RM

CONDITIONING
3 rounds for total reps:
1 minute Max Effort Shoulder-to-Overhead @ 50% 1RM
1 minute Max Effort Chest-to-Bar Pull Ups
1 minute Box Jumps, 24/20”