Monday, 21 April 2014

Get Strong First: Your Goals Depend on It – Jen Keck, Juggernaut Training Systems

WARM UP
Muscle Ups / Banded/Rowing/Kneeling Muscle Ups:  5 x 3, rest 90 seconds.
OR
8 minutes, alternating:
1) Pull Ups (Beginners practice Kip)
2) Dips (Beginners practice support and/or negative)

BEGINNER WEIGHTLIFTING
6 sets:  2 Snatch High Pulls from the Hip + 1 High Hang Snatch

INTERMEDIATE WEIGHTLIFTING
Hang Snatch (just above knee):  7 x 1 – Heaviest possible; work up to a Max for the Day.

CONDITIONING (Benchmark MetCon Test)
Diane
21-15-9 for time:
Deadlifts, 225/155#
15-minute time limit.

No comments:

Post a Comment