Wednesday, 2 April 2014

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

BEGINNER WEIGHTLIFTING
Behind-the-Neck Split Jerk:  5 x 3 – Choose a weight that is challenging but allows you to perform the first set of 3 Jerks with perfect form; attempt to increase weight each set, if possible.

INTERMEDIATE WEIGHTLIFTING
Hang Clean (just above the knee) & Jerks:  5 x 1 – Heavy; work up to a "Max for the Day" in 5 sets.

CONDITIONING
5 rounds for total reps:
1 minute Max Effort Wall Balls 20/14#
30 seconds Max Effort Power CleanPush Jerk, 135/90# (Rounds 1 & 2); 155/100# (Rounds 3 & 4); 175/110# (Round 5)
30 seconds Rest (use this time to change weights between rounds).

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