05/18/2017

2017 Spring Off Season Cycle
Week 7
Warm-up:
-Upper Anterior Chain Opener
-Banded Overhead Extension low lunge / hamstring floss
Weightlifting:
Snatch Grip Push Press (3-3-3-3-3)
3 reps Every :90 for 7:30 minutes- 5 sets
Start around 65%  of Snatch and build to best triple for the day
Strength:
Bench Press (6-6-6-AMRAP)
4 Working Sets
6 @ 60%
6 @ 65%
6 @ 70%
AMRAP @ 75%

Full recovery between sets
Compare to 4/26- goal is to get at least 6 reps at 75%

Increase total from 4/26
Metcon (Time):
4 Rounds for total working time
– 16/12 cal row
– 12 Shoulder to overhead (115/75)
– 8 alternating front rack lunges

Rest 1:10 minute between each round

Should to overhead @ no more than 50% of Jerk

 

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