Monday, 26 May 2014

1) Flexibility
   a) Box Shoulder Stretch:  4 x 20 seconds; focus on getting deeper each time
   b) Thoracic Spine Barbell Stretch:  4 x 20 seconds
2) Static Shaping
   a) Back Hold on Boxes:  3 x 30 seconds On/30 seconds Off
   b) Front Hold on Boxes:  3 x 30 seconds On/30 seconds Off
3) Skills and Drills – Straight Body Lever from Ground:  8 x 10 seconds descent

BEGINNER WEIGHTLIFTING
Press:  5-5-4-3-3, work up to a 3-Rep Max for the Day.

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to work up to a 3RM Mid-Hang Clean.
2) Mid-Hang Clean:  1 x 3 @ 95% 3RM, 1 x 3 @ 90% 3RM; rest 90 seconds between sets.

CONDITIONING
800m Run
30 Power Snatches, 135/90#
800m Run
20-minute time limit.

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