Monday, 10 November 2014

WARM UP (15 minutes total)
Box Jump:  8x3 @70% of your max height
• These are all from standing still.  Get down safely each rep.  Don’t worry about knowing your 1RM; just guess this week and you will get a chance to max soon.
BEGINNER WEIGHTLIFTING
1) Deadlift:  4x3 – As heavy as possible; add weight each set, if possible.
2) Push Jerk:  4x3 – Choose the most difficult movement you can complete the reps unbroken
INTERMEDIATE WEIGHTLIFTING (18 minutes)
Clean & Jerk:  4x1 @ 90% or more of 1RM
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%. If you miss, you must lower the weight to something you have hit.  If you miss a second time you must lower the weight to something manageable you can finish your four heavy singles.
CONDITIONING
Every 2 minutes for 20 minutes:
250m Row (or 200m Run if rower is unavailable)