General
Movement prep.
B: Strength part:
4 sets of:
Snatch grip DLs
4-3-2-1 reps
work your way up to one heavy rep!
Tempo 21X1
Beginners go for 8-6-4-2 reps
One arm KB push presses (heavy & excellent)
5 reps per arm
Tempo 31X1
-start every 3-4 minutes
C: Tabata, alternating:
-Hollow body rock (tuck body rock)
-Pushups
Rest
Tabata, alternating:
-Superman hold
-Ring rows
If more than 6 people one group starts with Tabata #1
other group with Tabata #2.
xxx 7 PM Competition Training xxx
Split Jerk Video!
Warm-up
Work your way up to a 1 RM Split Jerk - 1 Video with managable weight 1 Video with max weight
Workout - continuous movement every 4 min
10 Split Jerks + 8 OH Walking Lunges 50/30
Bike/Row 70-80% effort til you hit 4 min clock then
8 Split Jerks + 8 OH Walking Lunges 60/40
bike to 8 min
6 Split Jerks + 6 OH Walking Lunges 70/45
bike to 12 min
8 Split Jerks + 8 Lunges 60/40
bike to 16
10 Split Jerks + 10 Lunges 50/30
bike to 20
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