THURSDAY, 8 September 2016
Warmup
• Coach's choice of dynamic/mobility warm up either prior to, or including, the following movements:
• 3 sets:
1) Push Ups / Ring Push Ups x 5 (beginner = floor, intermediate = rings)
2) Overhead Squats x 5 (20/15kg bar; beginner, PVC)
3) Kettlebell Deadlift x 5 (24/16kg)
BEGINNER WEIGHTLIFTING (20 minutes total time limit)
1) 8-10 minutes - Introduce/practice all three positions of the Clean with a barbell
Position One - High Hang, “pockets”
Position Two - Hang, mid thigh
Position Three - Low Hang, below knee
2) High Bar Back Squat: 6 x 3 – concentrate on form and depth
INTERMEDIATE WEIGHTLIFTING (20 minutes total time limit)
1) 3 sets: 3 Position Clean & Jerk @ 70% C&J 1RM
Position One - High Hang, “pockets”
Position Two - Hang, mid thigh
Position Three - Low Hang, below knee
• 1 set = 1 Clean from each position + 1 Jerk.
2) High Bar Back Squat: 6 x 3 – start at 65% HBBS 1RM and attempt to increase weight every set.
CONDITIONING
ARMAP 6 minutes:
20 Wall Balls, 20/14#
40 Double Unders (coaches’ note: beginners substitute 90 singles or 30 low-hurdle hops)
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
WEIGHTLIFTING
EMOM 15 minutes: 1 Squat Snatch - start at 70% 1RM and work up; if you miss you must go down by at least 10# on the next attempt and hit that weight twice before moving up again; do not go above 90%.
GYMNASTICS
EMOM 12 minutes:
Odd: 5 Deficit Handstand Push Ups, 4”/3” deficit
Even: 8-15 Unbroken Chest-to-Bar Pull Ups.
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