Tuesday, 18 February 2014

WARM UP

BEGINNER WEIGHTLIFTING
1) 3 sets:  2 Power Clean + 2 Front Squat
2) 3 sets:  1 Power Clean + 1 Front Squat + 1 Push Press

INTERMEDIATE WEIGHTLIFTING
5 sets of the sequence:
7 rounds:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind-the-Neck Push Press
• The bar cannot be set down at any time during a set/round (Power Clean must be touch-and-go).  Rest between sets as needed.  The goal is Max Load in a set.  Strict 25-minute time limit.

CONDITIONING
3 rounds for time:
5 Hang Power Cleans @ heaviest unbroken weight possible
15 Kettlebell Swings, 24/16kg
• 9-minute time limit.