Friday, 5 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. 

STRENGTH (18 minutes max)
Push Press:  4x10 @ 50-60%
• Smooth and steady with clean mechanics throughout each set.

CONDITIONING
For total time (9 total rounds + rest):
4 rounds:
100m Sprint
10 Chest-to-Bar Pull Ups
– After 4th round, rest 2 minutes, then –
3 rounds:
100m Sprint
10 Chest-to-Bar Pull Ups
– After 7th round, rest 2 minutes, then –
2 rounds:
100m Sprint
10 Chest-to-Bar Pull Ups
• 22-minute time limit.

EXTRA CREDIT (after class, if you have the time)
WEIGHTLIFTING
Touch & Go Cleans (full) + 1 Jerk after last rep:  3-3-3 @ 65-70%, 2-2-2-2 @ 70-75%
• No settling on the ground, even for a split second.  Adjustments should be made quickly in the hang before bringing the bar back down to the ground.