Friday, 12 December 2014

WARM UP (10 minutes total)
Static Box Jump:  7x1 @ 90% or more
• Static start for each box jump.  Start at 90% and work up to set a new max, if able. 

WEIGHTLIFTING
Clean (+ 1 Jerk after the last rep of each set):  3-3-3 @ 75-80%; 2-2-2-2 @ 80-85%
• Reset between each rep.  Make a slow steady climb in weight and stay within the percentages; navigate through the weight changes based on feel.   This linear progression work depends on you getting better at lifting the same weight, not lifting heavier weight.  Keep the weights similar each week.

CONDITIONING
4 rounds for time:
400m Run
80ft Handstand Walk (or 8 Wall Walks)
- Rest 2 minutes between rounds.

EXTRA CREDIT (after class, if you have time)
STRENGTH
Push Press:  3-3-3 @ 70-80%; 2-2 @ 80-90%; 1 @ 90% or more
• The amount of weight should climb each and every set; hit the last single at a weight you know you can hit but will be challenging.