Tuesday, 25 November 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
B) 7 minutes:  Dynamic Warm Up.

STRENGTH
SPEED High Bar Back Squat:  8x2 @ 70% 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
5 rounds for total time:
200m Run
20 Alternating Pistols
- Rest 1 minute between rounds.

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