Monday, 13 January 2014

WARM UP
• 12 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Weighted Strict Pull Ups x 5 (use a spotter, if necessary; do not add weight if using a spotter)
2) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

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

INTERMEDIATE WEIGHTLIFTING
EMOM for 9 minutes:
2-3-4-5-6-5-4-3-2 Push Jerks @ 75% Push Jerk 1RM

CONDITIONING
As many reps as possible in 12 minutes on the Ascending Ladder 3-6-9-12-15-etc… (increasing by 3 reps every round):
Decline Push Ups (feet on 24/20” box)
Box Jumps, 20/24”