GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Rounds
4 Handstand Kick Ups
20 Banded Pull Aparts
WARM UP
0-10 minutes
50 Jumping Jacks
20 Walking Lunges
20 Sit-ups
20 Push-ups
20 Walking Lunges
20 Sit-ups
20 Push-ups
Then with an empty bar:
2 Rds of:
5 Muscle Cleans
5 Front Squats
5 Press
5 OHS
5 Push-ups
*Rest as needed
STRENGTH/SKILL
10-30 minutes
Clean (1RM)
* take a total of 8-10 sets to work up to a 1RM.
* 1:30 to 2:00 rest between sets
* New athletes 8 X 3 focusing on technique
* 1:30 to 2:00 rest between sets
* New athletes 8 X 3 focusing on technique
METABOLIC CONDITIONING
30-45 minutes
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
* Masters: 65lbs
* 12 minute cap
* 12 minute cap
ACCESSORY
50-100 Banded Hamstring Curls
3 x 10 ea. DB Side Bends
3 x 10 ea. DB Side Bends