Wednesday Sept 24th, 2014

Warmup/Preparation – 15min
Dynamic Stretch

Conditioning – 40min
Not for time:
“40min of BS”
100 American KB Swings
100 Pushups
100 Box Step Ups (20″)
100 Wall Balls
100 Double Unders
100 Dumbbell Push Press (25/35)
100 Air Squats
100 Situps
100 Pullups
100 Walking Lunges

*chip away any way you like for 40min. You must complete at lease 20 reps of each exercise.

Recovery – 5min
Recovery Walk/Jog

Post Class Mobility-
(6) Do this If your Squat needs work https://www.youtube.com/watch?v=b0GWm5jTDaU&list=UUbZnOYeXgLB4bs5-LQFGyEw
(6) Do this If your overhead position needs work https://www.youtube.com/watch?v=zSoQH_LqvI4&list=UUQ18aOzlirA3pkx9p6U2WBQ
(6) Do this If your front rack position needs work https://www.youtube.com/watch?v=ERY6HTdhz1Q

Warmup/Preparation – 15min
Dynamic Stretch

Skill/Strength – 20min
Press 3,3,3
Push Press 3,3,3
Push Jerk 3,3,3

Conditioning – 20min
Tabata Pushups
Rest 2min
Tabata Situps
Rest 2min
Tabata Ring Rows

Active Rest
http://breakingmuscle.com/video/video-hip-opening-exercises-for-olympic-weightlifters
+
12min of Tabata Intervals alternating between:
Hollow Rocks
Supermans
Plank Holds