Wednesday, 23 April 2014

How To Get Results When You're Struggling To Make Changes - Dawn Fletcher, Mentality WOD

WARM UP
8 minutes, alternating:
Single Arm Thrusters  (kettlebell)

BEGINNER WEIGHTLIFTING
Press:  3-3-3-3-3-3 – Work up to a 3-Rep Max for the Day, rest 60-90 seconds between each set.

INTERMEDIATE WEIGHTLIFTING
Hang Clean (just above the knee) & Jerk:  7 x 1 – Work up to a Max for the Day, rest 60-90 seconds between each set.

CONDITIONING (Aerobic Capacity)
800m Run
40 Wall Balls, 20/14#
40 Kettlebell Swings, 32/24kg
800m Run
20-minute time limit.

No comments:

Post a Comment