Tuesday, 9 December 2014

WARM UP
3 rounds, but no more than 10 minutes:
   2. 100m Run
   4. 5 Burpees
   6. 10 Air Squats

STRENGTH (20 minutes)
SPEED High Bar Back Squat:  10x2 @ 60% 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
3 rounds for total time:
400m Run
75 Double Unders
15 Strict Handstand Push Ups
- Rest 3 minutes between rounds.
• 21-minute time limit.

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.