Wednesday, 8 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) Pistols x 5 each leg (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
Snatch Balance:  3 x 3 – choose a weight that challenges you to perform 3 reps with perfect form; attempt to increase weight every set.

INTERMEDIATE WEIGHTLIFTING
10 minutes to build to a heavy (but not maximal) Hang Squat Snatch

CONDITIONING
8 rounds for time:
200m Run
3 Hang Squat Snatches @75% of heavy Hang Squat Snatch (from first part of training)