Monday, 8 December 2014

WARM UP (12 minutes max)

Box Jump:  8x3 @ 70% of your max height box jump

• From standing still with both feet planted; no steps or rebound.  Get down safely each rep.

WEIGHTLIFTING (18 minutes)

Clean & Jerk:  4x1 @ 90% 1RM or more

• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time you must lower the weight to something manageable which allows you to finish your four heavy singles.

CONDITIONING

"Running Power Elizabeth"
For time:

21 Power Cleans, 135/95#
400m Run
21 Ring Dips
400m Run
15 Power Cleans, 135/95#
400m Run
15 Ring Dips
400m Run
9 Power Cleans, 135/95#

400m Run
9 Ring Dips
400m Run
• 21-minute time limit.