Friday, 28 March 2014

• 10 minutes – Coach's choice of dynamic warm up and mobility drills.

BEGINNER STRENGTH
Push Press:  2-2-2-2 – Choose a weight that is challenging but allows you to perform the first set of 2 Push Presses with perfect form; attempt to increase weight each set.

INTERMEDIATE STRENGTH
Push Press:  2-2-2-2 @ 90% Push Press 1RM (or 125% of your Press 1RM if you don’t know your Push Press 1RM).

CONDITIONING
As many reps as possible in 12 minutes:
3 Thrusters, 100/65#
6 Thrusters, 100/65#
6 Bar-Facing Burpees
9 Thrusters, 100/65#
9 Bar-Facing Burpees
12 Thrusters, 100/65#
12 Bar-Facing Burpees
Etc... Continue to increase both movements by 3 until 12 minutes expires.

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