Wednesday, 28 May 2014

1) Flexibility
   a) Seated Pike Stretch:  3 x 30 seconds
   b) Toe Touch:  3 x 30 seconds
   c) Handstand Hamstring Stretch:  3 x 30 seconds
2) Static Shaping
   a) Straight Body Back Hold on Boxes:  3 x 30 seconds
   b) Straight Body Front Hold on Boxes:  3 x 30 seconds
3) Active Shaping – Arch to Hollow Swing on Bar (focus on maintaining pressure on the bar the entire time):  3 x 6
4) Conditioning – Seal Walk:  3 x 30 feet

BEGINNER WEIGHTLIFTING
5 sets:  2 Snatch High Pulls from the Hip (Power position) + 1 High Hang Snatch - keep the weight light and try to find "vertical" in every rep.

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

CONDITIONING
5 rounds for time:
7 Deadlifts, 275/195#
14 Pistols (alternating)
200m Run
15-minute time limit.

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