Friday 6/16/17

Friday 6/16/17

Warmup
Run to Sessions
Hip Mobility
10 Downdog Pushups


Lift

35 Minutes

Levels 2-4 will all run through the Clean Progression together as a group and then continue on their own for the lifts.
Levels 0/1 will go right to the Kettlebell Squat circuit after the warmup.

Levels 3/4
Clean Progression

Then,
5 x 2
Clean Pull + Power Clean + Hang Squat Clean + Front Squat 70% of 1RM Squat Clean

Then,
3 x 5
Press Deload – 65/70/75%
Rest 3 minutes between sets.

Then,
3 x 3
Deadlift Deload – 65/70/75%
Rest 3 minutes between sets.

Level 2
Clean Progression

3 x 3
Clean Pull (floor) + Hang Power Cleans (knee) 70% of 1RM Power Clean

Then,
3 x 5
Press Deload – 65/70/75%
Rest 3 minutes between sets.

Then,
3 x 3
Deadlift Deload – 65/70/75%
Rest 3 minutes between sets.

Levels 0/1

6x
5/5 Double Kettlebell Single Leg Deadlift
5 Seated Presses (sit on a 16″ box or a bench)
10/10 Single Arm Rows
10 Heavy Swings
30 seconds Downdog Stretch
90 seconds Rest

***If you finish 6 sets and the other Levels are still working, ask the coach to help you with a skill–handstand hold, Turkish Get-up, etc.*** However if you are finishing ten minutes early, you’re probably going too light or not giving maximum effort on the exercises. Don’t rush from one exercise to the next, take your time and recover so you can give each rep everything you’ve got.

Conditioning

“Steady Diet”

AMRAP 8 Minutes
Pull-ups
Box Jumps

Reps for levels as follows:
L4 – 20 reps each movement
L3 – 15/20
L2 – 12/15
L0/1 – 10/10 (ring rows and broad jumps if necessary)

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