0:00-7:00
1) GENERAL WARM-UP:
Coach’s choice
Two components should always be involved in this section:
increase their heart rate/core temperature with movements like mountain climbers, jumping jacks, 100-200m jog, 2 minutes row or bike, etc.
general stretches that get the big muscles of the upper and lower body
Have some fun coming up with creative ways to get people warm and loose. This is also a great opportunity to break the ice by talking to members or the class as a whole about their day or the workout or anything like that while they are warming up
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP: 3 Rounds
3 x Double Deadlift Snatch High Pulls (VIDEO)
3 x Double Deadlift Power Snatch (VIDEO)
6 x Overhead Squats
*Double Deadlift movements are working on the proper position coming off the ground, balance through the whole foot. It is a great movement to work on preventing an early hip rise (AKA Stripper Booty)
15:00-20:00
Explanation and Set-up for next section
20:00-32:00
3) Olympic Lifting:
Every Minute on the Minute for 12 minutes:
Sets 1-3: 2 x Double Deadlift Snatch High Pulls @40-50% of your max
Sets 4-6: 2 x Double Deadlift Power Snatch @50-60% of your max
Sets 7-12: 2 x Power Snatch @65+% and build
32:00-37:00
Set-up/explanation of next section
37:00-52:00
4) MetCon:
14 Rounds For Time:
Box Jumps x 6 @Rx+ 30/24”, Rx 24/20”, Scaled 20/16” or less (find a height you can jump on, even if this is stacking rubber plates on the ground, step-ups will not help you get box jumps, you have to learn to jump)
Pull-ups x 4 (Rx+ Chest to Bar, Scaled Jumping Pull-ups…find a solid height that makes you have to pull not just do jumping jacks)
Snatch x 2 @Rx+ 135/95, Rx 115/75, Scaled 95/65 or less
*Pace: Aggressive: 11 minutes or less, Solid: 13 minutes, Limit: 15 minutes
52:00-55:00
Clean-up/scores on board
55:00-60:00
Cool-down: 3 Rounds
Straight Arm Stretch on rig x 20 seconds each side
Calf Stretch x 20 seconds each side
Pigeon Stretch x 20 seconds each side