Tuesday, 23 December 2014

WARM UP
3 rounds, but no more than 10 minutes:

STRENGTH
SPEED High Bar Back Squat:  8x2 @ 70% 1RM
• 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.

CONDITIONING
10 rounds for total time:
100m Run
5 Muscle Ups
- Rest 30 seconds between rounds.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
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.