Monday, 12 May 2014

1) Flexibility – Box Shoulder Stretch:  4 x 20 seconds
2) Static Shaping – Arch Hold on Stomach:  3 x 30 seconds On/30 seconds Off
3) Skills and Drills – Arch to Hollow Swing on Bar:  3 x 6, pause between each rep.
4) Conditioning – Arch Rocks:  4 minutes total (6 rounds) – 20 seconds Rock/20 seconds Rest.

BEGINNER WEIGHTLIFTING
Push Jerk:  3-3-2-2-1-1 – Work up to a Max for the Day, rest 90 seconds between each set.

INTERMEDIATE WEIGHTLIFTING
1) 10 minutes to work up to a 3RM Clean (non-Touch & Go, reset quickly after each drop).
2) Clean (non-Touch & Go, reset quickly after each drop):  1 x 3 @ 95% 3RM from #1, 1 x 3 @ 90% 3RM – Rest 90 seconds between sets.

CONDITIONING
“Running Jackie”
For time:
800m Run
50 Thrusters, 45#
30 Pull Ups

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