07/28/2017

2017 Summer Training Cycle
Week 6

Warm-up:
Squat Prep-
3 x through- :30 sec each side
Elevated Runners lunge
elevated half pigeon
elevated hamstring floss
Sumo Squat / thoracic rotation

Strength:
Back Squat (7-7-7-7+)
Every 2:30 min for 10:00

7 reps @ 72% or slightly heavier than 3 x 7 on 7/13
On final set, continue to work AMRAP maintaining 1 breath re-set tempo at the top

Metcon (Time):
3 rounds, for total working time

24/18 cal row
18 KB swings (70/55)
15 Overhead Squats (95/65)
9 bar facing burpees
rest 1:30 between rounds

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