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Archive for June 2010
WARM UP 400m Jog 10yd High Knees x2 10yd Butt Kicks x2 10yd Lunges with Twist Over Bent Knee 10yd Backward Lunges 10 Arm Circles Forward (active shoulders at top) 10 Arm Circles Backward (active shoulders at top) 2 Rounds: 10 – 3,2,1 Air Squats (3 seconds down, 2 second hold in bottom, 1 second [...]
1. General Warm Up 2. Skill Transfer (PVC) 3. Clean and Jerk 5×2 = 80% – 85% 4. Clean Pulls 3×3 = 90% – 100% 5. Snatch Balance 3×3 (Medium to Heavy) 6. Step Ups 5×6 (medium to heavy) 7. Leg Throws 2 x 25
General Warm Up 4 x 800 meters (all out effort) ** Rest 3 minutes in between rounds **
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