06/21/2016

Summer Pre-Season Cycle 
Week 1

WARMUP:
4 way banded shoulder prep:
- anterior cross tension
- posterior cross tension
- overhead extension
- front rack banded prep

- 3 x 10 deadlift against banded tension
- 3 x 10 single leg deadlift

SKILL:
Incorporate between working strength sets:
Kipping progression:
- scap retraction
- hollow arch swing
- kip drive activation/ elevation
- kip/drive pull
- push away- cycle together

Work to whatever point in the progression you 
are currently at, trying to get sets of 5 perfect 
pullups. If you are unable to perform 5 kipping 
pullups work to your progression point, then 
perform 3 setS of 5 jumping negative reps @ 51X1 tempo.

WEIGHTLIFTING:
Split Jerk (3-3-3-3)
4 x 3 Split Jerk
- build to no more than 75%
- hold receiving position for 2 seconds
- show stability/control before recovery

STRENGTH:
Push Press (2 x AMRAP @ 80%)
- Perform 2 sets each for max reps
- Rest exactly :45 between sets

METCON (Time):
12 min clock
Alternating on the minute for 10 minutes 
(5 sets each) for total working time:

- 12/10 cal row
- 8 Deadlift (225/155)(<55%) + 8 lateral bar hop burpees

Score total working time
10 min mark begin CASHOUT:

CASHOUT:
METCON (AMRAP - Reps):
AMRAP 2min Pullups

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