Friday, 14 November 2014

WARM UP (12 minutes total)
Static Box Jump:  7x1 @ 90% or more of your max height
• Guess at your max height, if required, then start at 90% of that and work up towards a 1RM.
WEIGHTLIFTING
Clean:  3-3-3 @ 75-80%, 2-2-2-2 @ 80-85%
• Reset between each rep.  There are enough sets to make a slow steady climb.  Stay within the percentages but navigate through the weight changes based on feel.  Use your 1RM from test week.
CONDITIONING
5 rounds for time:
15 Calorie Row (300m Run)
30 seconds Rest
15 Chest-to-Bar Pull Ups
30 seconds Rest
EXTRA CREDIT (after class, if you have time)
STRENGTH
Push Press:  3-3-3 @ 70-80%, 2-2 @ 80-90%, 1 @ 90% or more
• Climb each set.  Perform the last single at a weight you know you can hit but will be challenging.