Saturday 8th December 2018

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