Saturday, 17 May 2014

1) Flexibility – Box Shoulder Stretch:  4 x 20 seconds.
2) Static Shaping – 3 sets:  30 seconds Arch Hold + 30 seconds Hollow Hold + 30 seconds Rest.
3) Skills and Drills – Arch to Hollow Swing on Bar:  3 x 6, pause between each rep.
4) Conditioning
   a) For 4:00 total:  20 seconds Hollow Rocks, 20 seconds Rest.
   b) For 4:00 total:  20 seconds Arch Rocks, 10 seconds Rest.

BEGINNER WEIGHTLIFTING
1) 15 minutes to establish a 1RM Overhead Squat
2) 15 minutes to establish a 1RM Deadlift.

INTERMEDIATE WEIGHTLIFTING
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM CleanJerk.

CONDITIONING
As many reps as possible in 7 minutes:
2 Push Presses, 115/75#
2 Bar-Facing Burpees
4 Push Presses, 115/75#
4 Bar-Facing Burpees
6 Push Presses, 115/75#
6 Bar-Facing Burpees
8/8
10/10… etc… increasing both movements by 2 reps until 7 minutes elapses.

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