Friday, 19 September 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 (30 minutes)
1) Front Squat:  4x3
2) EMOM for 14 minutes:
- 1st minute:  8 Alternating Kettlebell Snatches (4 each arm)
- 2nd minute:  6 Dips

INTERMEDIATE WEIGHTLIFTING (30 minutes)
1) EMOM for 10 minutes: 1 Front Squat @ 85-95% of 1RM; same weight for all sets.
2) EMOM for 14 minutes:
- 1st minute:  Power Snatch + Hang Snatch + Snatch (athlete’s choice of weight, adjust as necessary)
- 2nd minute:  3-6 Muscle Ups (or MU progressions) OR 6 Chest-to-Bar Pull Ups

CONDITIONING
Complete the following for quality, NOT for time:
20 Weighted Sit Ups (athlete’s choice of weight; anchored feet)
150m Single Kettlebell Baby Carry, 32/24kg (hold KB in crossed arms on your chest)
20 GHD Sit Ups
150m Single Kettlebell Baby Carry, 32/24kg (hold KB in crossed arms on your chest)
20 Weighted Sit Ups (athlete’s choice of weight; anchored feet)
200m Double Kettlebell Farmers Carry, 32/24kg