Wednesday, 27 August 2014

WARM UP (10 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

BEGINNER WEIGHTLIFTING (50 minutes)
1) Overhead Squat:  10 minutes to work up to a Heavy Single (heaviest possible without any misses).
2) Strict Press:  10 minutes to work up to a Heavy Single (heaviest possible without any misses).
3) Deadlift:  10 minutes to work up to a Heavy Single (heaviest possible without any misses).
4) Front Squat:  5x5

INTERMEDIATE WEIGHTLIFTING (50 minutes)
1) Overhead Squat:  10 minutes to work up to a Heavy Single (heaviest possible without any misses).
2) Snatch Balance:  10 minutes to work up to a Heavy Single (heaviest possible without any misses).
3) Snatch (full):  10 minutes to work up to a Heavy Single (heaviest possible without any misses).
4) Front Squat:  7x5 @ 72% 1RM – Use the same weight for all 7 sets.