Tuesday, 16 December 2014

WARM UP
3 rounds, but no more than 15 minutes:
   1. 3-5 High Hang Muscle Snatch, 45/35#
   2. Strict Freestanding Headstand Push Ups x 3
   3. 3-5 Overhead Squats, 45/35#
   4. Glute Ham Raises x 5
   5. 3-5 Snatch Balances, 45/35#

WEIGHTLIFTING (20 minutes)
Snatch:  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
20 Alternating Pistols
20 Burpee Box Jump Overs, 24/20”
- Rest 90 seconds.
15 Alternating Pistols
15 Burpee Box Jump Overs, 24/20”
- Rest 60 seconds.
10 Alternating Pistols
10 Burpee Box Jump Overs, 24/20”

EXTRA CREDIT (after class, if you have time)
STRENGTH
SPEED High Bar Back Squat:  10x2 @ 65%
• Keep your descent controlled and normal on each rep, then put a huge emphasis on the speed out of the hole and up through the entire finish of the rep.