Wednesday, 16 April 2014

WARM UP
1) 8 minutes, alternating:
   a) Single Arm Thrusters (kettlebell)
   b) Ring Rows
2) 5 minutes - Coach's choice of dynamic warm up and/or mobility drills.

BEGINNER WEIGHTLIFTING
Push Press:  5 x 3 – Choose a weight that is challenging but allows you to perform the first set of 3 Push Presses with perfect form; attempt to increase weight each set, if possible.

INTERMEDIATE WEIGHTLIFTING
Hang Clean (just above the knee) & Jerks:  5 x 2 – Work to a Max Double for the Day.

CONDITIONING
EMOM, as long as possible, for 12
 minutes:
3 Touch and Go Power Snatches, 135/90#
Wall Balls, 20/14#
18 Double Unders
• If you fall behind on the EMOM, continue with an AMRAP mentality until you catch back up or until 12 minutes expires.

Why EMOMs?
Jacob Tsypkin explains it perfectly here:

“Firstly, they help the athlete learn how to pace.  When confined to predetermined time period, the athlete will gain an understanding, both conscious and subconscious, of how much work they can do with the given movement in that time period.

Secondly, it allows the athlete to spend time working on trouble movements in a format which keeps the focus exclusively on that exercise, while still providing a challenging stimulus.

Finally, it allows the coach to precisely control volume, intensity, and progression.  This makes it easy to create an effective stressor without causing undue fatigue or soreness, as well as giving the athlete quantifiable progress when the workout is repeated with slight increases to load or volume over a training cycle.”  Readhis full article here.

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