TUESDAY, 6 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 10, 24/16kg
CONDITIONING
AMRAP 20 minutes, continuing as high up the rep ladders as possible:
1-2-3-4-5-6-7…
Power Cleans, 185/125#
2-4-6-18-10-12-14…
Chest-to-Bar Pull Ups
Ring Dips
• If you are able to perform Muscle Ups, scale up to the 1-2-3-4-5-6-7… ascending protocol for both movements.
BEGINNER WEIGHTLIFTING
1) Snatch Balance: 5 x 2
2) EMOM for 10 minutes: 1 Front Squat
• “EMOM” means “Every Minute On the Minute”, for ten (10) minutes, perform one Front Squat at a challenging weight that allows you to perform all ten reps with perfect form.
INTERMEDIATE WEIGHTLIFTING
1) Snatch: 5 x 1 @ 90% Snatch 1RM
2) EMOM 10 minutes: 1 Front Squat @ 80% FS 1RM
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
WEIGHTLIFTING
3 sets: 1 Power Clean + 2 Front Squats + 1 Jerk – as heavy as possible with no misses.
GYMNASTICS TEST
3 attempts: Max Distance Handstand Walk
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