07/27/2017

2017 Summer Training Cycle
Week 6

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

Press from split
Tall Jerk w/ 3 second hold in receiving position plus recovery

Weightlifting:
Split Jerk (3-3-2-2-1-1)
Every 2 min for 12 min
Build to best single for the day- only build on perfect reps- focus on speed and stability in receiving position- control in recovery

1: Metcon (Time):
14:00 clock

6 x 1:20 rounds, for time and for reps – rest :40 between each round

For time, complete

Part 1
5 Burpees to target
6 Shoulder to overhead (135/95)
@ no more than 60%

with remaining time complete
Part 2

2: Metcon (AMRAP – Reps):
with remaining time each round complete
Part 2

AMRAP
Chest to bar pullups
@ 12:00 minute mark, begin part 3
Metcon
3: Metcon (AMRAP – Reps)
Against a 2:00 clock
200m run
6 Shoulder to Overhead

AMRAP Burpees to target

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