Monday, 28 July 2014


WARM UP (15 minutes)
• 3 rounds:
   1. Kick Up to Handstand x 3 attempts
   2. Ring Push Ups x 5
   3. Tripod/Frog Stand x 10 seconds
   4. Overhead Squats x 10 (45/35#)
   5. Kettlebell Deadlifts x 10 reps (24/16 kg)

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Deadlift:  3x3 – As heavy as possible; add weight each set, if possible.
1b) Push Up/Dip/Weighted Dip:  3x8 – Choose the most difficult movement you can complete the reps unbroken

INTERMEDIATE WEIGHTLIFTING (20 minutes)
1) 15 minutes to work up to a 2RM Clean & Jerk.
2) Clean & Jerk:  1x1 @ 95% of 2RM from #1, 1x1 @ 90% – Rest 90 seconds between sets.

CONDITIONING
As many reps as possible in 12 minutes:
3 minutes Double Unders
3 minutes Wall Balls, 20/14#
2 minutes Double Unders
2 minutes Wall Balls, 20/14#
1 minute Double Unders
1 minute Wall Balls, 20/14#