Monday, 30 June 2014

1) Flexibility

   a) Box Shoulder Stretch:  4 x 20 seconds
   b) Deep Couch Stretch:  4 x 20 seconds, each leg and position
2) Static Shaping
   a) Front Straight Body Hold on Boxes:  3 x 30 seconds
   b) Back Straight Body Hold on Boxes:  3 x 30 seconds
3) Conditioning – Seal Walk:  3 x 30 feet

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Deadlift:  5x3
1b) Push Up/Dip/Weighted Dip:  5x5 – Chose the most difficult movement you can complete the reps unbroken

INTERMEDIATE WEIGHTLIFTING
1) Split Jerk (from rack or blocks):  5x2 – Work up to a Max Double (2RM) for the Day in 5 sets.
2) EMOM for 5 minutes:  2 Squat Cleans @ 90% of Max Split Jerk Double from #1.

CONDITIONING
As many reps as possible in 15 minutes or less:
40 Wall Balls, 20/14#
30 Power Snatches, 75/45#
30 Wall Balls, 20/14#
30 Power Snatches, 135/80#
20 Wall Balls, 20/14#
30 Power Snatches, 165/100#
• If you complete all movements in under 15 minutes, note your time as your score – do not repeat.  If you do not complete all of the work in 15 minutes or less, note total reps completed as your score.