Thursday-Saturday 180208-10 – Beginner

Thursday 2/8
Strength
6 sets:
3 Tempo Back Squats (32X1), increasing
Rest 15-30 seconds
5 Box Jumps with step down, increasing height (24/20)
Rest 2-3 minutes

Conditioning
Tabata Sit ups

All Levels Friday 2/9
Olympic Weightlifting
30 minute EMOM:
1 Snatch, increasing

Note: Start with a Power Snatch and gradually add weight. Progress to a full (squat) Snatch and continue to add weight as technique allows.

Saturday 2/10
Strength
Barbell Row + Muscle Clean + Front Squat (3+3+3)x4

Barbell Row + Hang Power Clean (3+3)x3

Conditioning
4 sets of 3 minute AMRAP:
10-20 Double Unders
2, 4, 6, 8, etc. Hang Power Cleans (115/85)
Rest 3 minutes

Start each round over with 2 hang power cleans.

Here’s what’s on tap for Sunday and Monday’s Beginner classes:

Sunday 2/11 and Monday 2/12
Strength
Every 3 minutes, for 4 sets:
6-8 Push Press,from the floor, increasing

Partner Conditioning
6 rounds (total) for time of:
40 No Push up Burpees
30 Box Jumps with step down (24/20)
20 Push Press (115/85)

Time Cap: 20 minutes. One person working at a time, switch every 5 reps.