07/12/2016

Summer Pre-Season Cycle
Week 4

ATTENTION ALL ATHLETES:
FitoberFest 2016 has been announced for Sept 17 
& 18 - registration is open! There are 
opportunities for EVERY one of you to compete 
(regardless of experience level) and we strongly 
encourage you all to do so. The current training 
cycle is preparing you for this and we hope you 
all decide to participate. 

Step up and challenge yourself. Put your training 
to the test. It's an incredibly fun and rewarding 
experience. Talk to a coach with any questions 
about registering or competing & sign up today!

WARMUP:
-banded upper anterior chain opener
-overhead extension against banded tension to low 
 lunge away from tension

WEIGHTLIFTING:
Take 8 minutes to gradually build to todays best Snatch Balance
- only build on perfect reps

STRENGTH:
Split Jerk (2-2-2-2-1-1-1-1)
@ 8 min mark begin Strength
On the minute for 8 minutes:
- Min 8 through 11 (4 sets) 2 Split Jerk @ 75% or more
- Min 12 through 16 (4 sets) 1 Split Jerk @ 85% or more
Build over 4 sets based on feel.

METCON (AMRAP - Rounds and Reps):
AMRAP 10
- 200m Run
- 12 Toes to Bar
- 8 Shoulder to Overhead (60% of todays best jerk)
Score rounds plus reps.
Partial round count run as 4 reps - 1 rep per 50m.

Rest 1 min then begin CASHOUT:
METCON (AMRAP - Reps)
AMRAP 2
Wall Climbs

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