Saturday, 6 December 2014

WARM UP
10 minutes:  Dynamic Warm Up and Movement Prep

STRENGTH
“Meathead Total” – 40 minutes total to establish:
1) 1RM Bench Press
2) 1RM Strict Press
3) 1RM Strict Barbell Curl (back and elbows "glued" to wall)

CONDITIONING
AMRAP 6 minutes:
30m Shuttle Run (15m two hand touch and go)
20m Shuttle Run (10m two hand touch and go)
10m Shuttle Run (5m two hand touch and go)
3 “Fast Bear Complex”, 155/95#
• “Fast Bear Complex” = Squat Clean -> Thruster Jerk-to-Back Rack -> Rack Thruster Jerk.

EXTRA CREDIT (after class, if you have the time)
WEIGHTLIFTING
Snatch:  7x1 @ 75-85%
• Every rep should be done with a focus on form and speed.  Use this week to clean up your form.