Fitness A) Power Clean + Push Jerk Level 0: Practise then 2 – 3 x 10 reps Level 1: 5 x 5 reps Level 2: Build to a heavy triple. B) “Deck of Cards” Teams of 2 (or 3) – All do every rep. 20 minutes: As Many Cards as Possible Clubs = Burpees Hearts = Sit Ups Spades = Double Unders / 2 x skips Diamonds = Russian Swings (32/24kg) Face cards = 12 reps Aces = 15 reps, Jokers = 20 Box Step Overs (24/20”) (each alternating reps, so pairs can use 1 box) (this used to be a 200m run for comparison purposes) Compare: 16/6/18, 14/10/17, 28/2/17, 4/6/16, | Performance A) Power Clean + Push Jerk Build to a heavy touch and go triple B) As Fitness |
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February 2019
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