Wednesday, 1 October 2014

WARM UP (10 minutes total)
A) 3 rounds, but no more than 5 minutes:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   3. Back Extensions x 10
B) 5 minutes:  Movement-specific Warm Up for Overhead Squat & Snatch Balance.

BEGINNER WEIGHTLIFTING (40 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) High Bar Back Squat:  3x3

INTERMEDIATE WEIGHTLIFTING (40 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) Hang Snatch (full):  10 minutes to work up to a Heavy Single (heaviest possible without any misses).
4) High Bar Back Squat:  3x3 @ 90% 1RM; perform all sets at the same weight (10 minutes).

EXTRA CREDIT (after class, if you have time)
CONDITIONING
Row:  5 x 300m
- Rest 1 minute between intervals.  If you do not have access to a rower, run the 300m and note that in your score.