07/31/2017

2017 Summer Training Cycle
Week 7

Warm-up:
Banded Overhead Extension/ low lunge/samson
Runners lunge to lizzard lunge
Sumo Squat / thoracic rotation 10x each side

Weightlifting:
1 power clean + 1 hang squat clean (5 x 1 +1)
Every :90 for 7:30- building to best set for the day

Strength:
Front Squat (3-3-3+)
3 x 3 @ around 85% (or slightly heavier than last two sets from 7/25)
– 1st rep of 1st 2 sets @ 23X1 tempo
– 2nd and 3rd rep be as fast as possible
out of the bottom.
– On 3rd set, no pause on 1st rep, then continue to work for as
many reps as possible while
maintaining a re-set tempo of 1 breath
at the top of each rep.

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

12/10 cal row
8 Power Cleans (155/100)
15 Box Jumps (30/24)
Power Cleans at no more than 70%-

rest 1 minute between rounds

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