Monday, 11 August 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 (24/16kg)

BEGINNER WEIGHTLIFTING (alternating sets)
1a) Deadlift:  3x5 – As heavy as possible; add weight each set, if possible.
1b) Push Ups OR Dips OR Weighted Dips:  3x8 – Choose the most difficult movement you can complete all reps unbroken.

INTERMEDIATE WEIGHTLIFTING (20 minutes)
1) 10 minutes to establish a 2RM Clean & Jerk
2) Clean & Jerk:  1x1 @ 95% 2RM, 1x1 @ 90% 2RM – Rest 90 seconds between sets.
3) Split Jerk (from rack):  3x1 @ 5-10# heavier than 2RM from #1.

CONDITIONING
21-15-9 for time:
Thrusters, 100/65#
• 15-minute time limit.