Wednesday, 16 July 2014

WARM UP
• 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
1) Snatch Deadlift:  3x3

INTERMEDIATE WEIGHTLIFTING
Hang Snatch:  5x2 @ 80% Hang Snatch 2RM.

CONDITIONING
200m Run
Rest 1 minute
400m Run
Rest 2 minutes
800m Run
Rest 4 minutes
400m Run
Rest 2 minutes
200m Run
If you know your 1-mile time, run these at 100% of your mile time.  For example, 7:00 mile time = 0:52 for 200m; 1:45 for 400m; 3:30 for 800m.  If you do not have a mile time, aim to keep all runs the same pace.  The 200m at the start should match the 200m at the end.