Monday, 10 March 2014

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

BEGINNER WEIGHTLIFTING
Push Jerk:  2-2-2-2-2-2 – Choose a weight that allows you to perform 2 reps with perfect form; attempt to increase weight every set.

INTERMEDIATE WEIGHTLIFTING
1) 8 minutes to warm up Push Jerk up to 80% Jerk 1RM (heaviest of any style - Push, Split, or Squat Jerk)
2) As many reps as possible in 6 minutes:
Push Jerk @ 80% of heaviest Jerk 1RM.

CONDITIONING
5 rounds for time:
10 Hang Cleans @ 55% of Clean 1RM
• 15-minute time limit.