Wednesday, 7 May 2013

WARM UP (Outlaw Way Connectivity)
1) Static Shaping – Hollow Hold on Hands and Feet:  3 x 30 seconds On/30 seconds Off
2) Dynamic Shaping – Arch to Hollow Med Ball Throws:  3 x 6, 20/16# (10' from wall)
3) Skills & Drills – Arch to Hollow Swing on Bar (pause between each swing):  3 x 6

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

INTERMEDIATE WEIGHTLIFTING
Pause Clean (3 count pause @ knee) + Jerk:  15 minutes to work up to a Heavy (but perfect) Double (2RM) for the Day.
This should be performed as a Pause Clean, then another Pause clean, then one Jerk.

CONDITIONING
Helen
3 rounds for time:
400m Run
18-minute time limit.

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