Tuesday, 14 October 2014

WARM UP (25 minutes total)
A) 3 rounds, but no more than 8 minutes:
   2. Pistols x 5 (each leg)
B) 7 minutes:  Dynamic Warm Up.
C) 10 minutes:  Movement-specific Warm Up for Power Clean and Medicine Ball Clean.

BEGINNER SKILL / CONDITIONING
With a 20-minute running clock:
Death by Medicine Ball Clean, 20/14#
• “Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc. – Continue for as long as you are able to complete the prescribed reps within the minute, up to 20 minutes.  If you are unable to complete a round prior to reaching 20 minutes, start over at 1 rep.  Continue this pattern until 20 minutes expires.

INTERMEDIATE SKILL / CONDITIONING
With a 20-minute running clock:
Death by Power Clean, 155/105#
• “Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc. – Continue for as long as you are able to complete the prescribed reps within the minute, up to 20 minutes.
• If you are unable to complete 20 rounds with 155/105#, drop the weight to 135/95# and start over at 1 rep.  If you are unable to complete a round prior to reaching 20 minutes with 135/95#, drop the weight to 115/80# and start over.  Continue this pattern (95/65#, 75/50#, etc.) until 20 minutes expires.