Tuesday, 4 February 2014


WARM UP 
• 12 minutes - Coach's choice of dynamic warm up incorporating 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 STRENGTH
Strict Press:  5-5-5-5 – choose a weight that challenges you to perform 5 reps with perfect form; challenge yourself to increase the weight every set.

INTERMEDIATE STRENGTH
Strict Press:  5-5-5-5 @ 70% Press 1RM

CONDITIONING
AMReps in 15 minutes:
12 Shoulder-to-Overhead @ 50% Jerk 1RM
12 Box Jumps, 24/20”