Friday, 26 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, if possible. 

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
5 rounds for total reps:
30 seconds Max Effort Burpees
30 seconds Max Effort Chest-to-Bar Pull Ups
- Rest 1 minute between rounds.

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