Tuesday, 16 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 (complete 1a/1b using alternating sets, then #2)
1a) Deadlift:  4x5 – As heavy as possible; add weight each set, if possible.
1b) Push Ups OR Dips OR Weighted Dips:  4x8 – Choose the most difficult movement you can complete all reps unbroken.
2) Establish a Max set of Unbroken Medicine Ball Cleans, 20/14#

INTERMEDIATE WEIGHTLIFTING (20 minutes)
1) Establish a Max set of Unbroken Touch & Go Squat Cleans, 165/115#
- Rest 3 minutes, then:
2) Establish a Max set of Unbroken Touch & Go Squat Cleans, 185/130#
- Rest 3 minutes, then:
3) Establish a Max set of Unbroken Touch & Go Squat Cleans, 205/145#
• No resting on the ground or in the hang.  Resting in the front rack is OK.

CONDITIONING
“Cement Mixer”
7 rounds, starting at the top of every 3 minutes:
400m Run
• Record times for every round. If you don’t complete the round before the 3 minutes elapses, record how many T2B you performed.