Tuesday, 18 November 2014

WARM UP (12 minutes total)
A) 3 rounds, but no more than 7 minutes:
   2. Weighted Pistols x 5 (each leg; choice of weight and method)
   3. Glute Ham Raises x 5
B) 5 minutes:  Dynamic Warm Up.

STRENGTH
SPEED High Bar Back Squat:  10x2 @ 65% of 1RM.
• Maintain a normal speed, controlled descent on each rep, then put a huge emphasis on the speed out of the hole and up through the entire rep.

CONDITIONING
For time:
600m Row (or 600m Run, if rower isn't available)
30 Handstand Push Ups
Rest 90 seconds
400m Row (or 400m Run, if rower isn't available)
20 Handstand Push Ups
Rest 60 seconds
200m Row (or 200m Run, if rower isn't available)
10 Handstand Push Ups

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Snatch:  3-3-3 @75-80%; 2-2-2-2 @ 80-85%
• Stop and reset between each rep.