Monday, 28 April 2014

WARM UP
1) 8 minutes:
Muscle Ups, rest 60-90 seconds between sets.
OR
Banded/Rowing/Kneeling Muscle Ups:  5 x 3, rest 60-90 seconds between sets.
2) 5 minutes – Coach's choice of dynamic warm up. 

BEGINNER WEIGHTLIFTING
Deadlift:  5-5-4-3 – Work up to a 3-Rep Max for the Day, rest 60-90 seconds between sets.

INTERMEDIATE WEIGHTLIFTING
15 minutes to work up to a Heavy Single 3-Pause Snatch.  
Pause for 2 seconds at just off of the floor, just above the knee, at the hip (Power/High Hang), then finish the Snatch.

CONDITIONING
“Power Diane”
For time:
9 Power Cleans, 225/155#
7 Power Cleans, 225/155#
15 Handstand Push Ups
5 Power Cleans, 225/155#
9 Handstand Push Ups
12-minute time limit.  Attempt to keep the Power Cleans as heavy as possible, up to 225/155#.  If you scale, reduce weight to no lower than 75% of your Clean 1RM, if possible.

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