Saturday, 3 May 2014


WARM UP
• 5-10 minutes – Coach’s choice of dynamic warm up.

BEGINNER WEIGHTLIFTING
1) 15 minutes to establish a 1RM Push Press.
2) 15 minutes to establish a 1RM Front Squat.

INTERMEDIATE WEIGHTLIFTING
1) 15 minutes to establish a 1RM Power Clean.
2) 15 minutes to establish a 1RM Front Squat.

CONDITIONING (Benchmark MetCon Test)
“Nancy”
5 Rounds for time:
400m Run
15 Overhead Squats, 95/65#
• 20-minute time limit. 

No comments:

Post a Comment