07/25/2017

2017 Summer Training Cycle
Week 6

Warm-up:
Banded Overhead Extension/ low lunge/samson
Banded Front Rack Prep
runners lunge w/ trunk rotation

Weightlifting:
Hang Squat Clean (2-2-2-2-2)
Every :90 for 7:30
– Hold 2 count in bottom position of last rep of each set
build to best double over 5 sets
– Focus on stability & speed/position out of the bottom.

Strength:
Front Squat (4-3-2-AMRAP)
Every 2:00 for 8:00

– 1st rep of every set @ 23X1 tempo
– focus on speed/positioning/and aggressiveness out of the bottom of every rep
– On last set, continue to work for as
many reps as possible while maintaining a re-set tempo of 1 breath
at the top of each rep.

4 @ 75%
3 @ 80% (same as last weeks 3 x 4)
2 @ 82% (slightly heavier than last weeks 3 x 4)
AMRAP @ 82% – goal is to (at least) match Amrap @ 80% from 6/27

Metcon (Time):
4 rounds for time

6 Squat Cleans (155/95)
12 toes to bar
36 double unders
cleans @ no more than 70%

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