TUESDAY, 11 October 2016
WARM UP
3 Sets
1) Strict Pull Ups x 5 (use a spotter)
2) Kettlebell Swings x 10, 16/12kg
BEGINNER WEIGHTLIFTING
15 minutes to introduce/practice the Overhead Squat. Try working up to a weight that challenges you to perform 3 reps with full depth and flawless form.
INTERMEDIATE WEIGHTLIFTING
EMOM for 12 minutes:
Odd: Power Snatch + Squat Snatch
Even: 4 High Bar Back Squats
• Use approximately 60-70% Snatch 1RM for both movements; the weight should be challenging but there should no misses on the Snatch. Use the same bar, taken from the floor to the back rack, for the HBBS.
CONDITIONING
5 rounds for time:
5 Clean & Jerks, 155/105#
10 Chest-to-Bar Pull Ups
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
WEIGHTLIFTING
EMOM for 12 minutes:
Odd: Power Clean + Squat Clean
Even: 2 Split Jerks - off a rack.
• Use 60-70% C&J 1RM for the C&J portion; the weight should be challenging but there should no misses on the C&J. Use 60-70% Split Jerk 1RM.
GYMNASTICS TEST
15 minutes to set a Max Distance Unbroken Handstand Walk
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