Monday & Tuesday...KAMIAKIN TOTAL

You will be completing the "KAMIAKIN TOTAL"

Four lifts--Bench, Squats, Hang Power Cleans, Push Jerk
1-rep max for each
Total of the 4 lifts is your Kamiakin Total

WARM-UP
Barbell warm-up
Shoulder girdle warm-up w/PVC
Air Squats
Push ups

--you should warm-up for each separate lift before you begin your 1-rep max sequence. Use empty bar, weighted bars, PVC, body weight etc.

KAMIAKIN TOTAL
RULES:
1) complete the 4 lifts in the order listed
2) you get three 1-rep attempts to set your max
3) you highest completed rep is your 1-rep max
4) a spotted lift does not count

EXTRA WORK
If you get done & have time left...skill work & practice

-overhead squats
-pull ups
-box jumps (work on higher jumps)
-knees to elbows

CORE
Teacher choice