Monday, 6 January 2014

WARM UP
• 10 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) Hip Extensions x 10 (hip forward of GHD pad; lumbar extension maintained throughout movement)

BEGINNER WEIGHTLIFTING
15 minutes to introduce/practice Hang Power Clean; challenge yourself to find a weight that limits you to 3 reps with perfect form.

INTERMEDIATE WEIGHTLIFTING
EMOM Clean & Jerk Ladder – start at 65% C&J 1RM and increase by 10/5# each minute until failure.
• 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, and then start building up again.  Do not exceed 15 minutes.

CONDITIONING
10 Clean & Jerks @ 50% C&J 1RM
10 Clean & Jerks @ 60%
50 Kettlebell Swings, 24/16kg
10 Clean & Jerks @70%