08/04/2017

2017 Summer Training Cycle
Week 7

Warm-up:
Banded Batman Hip Opener
Low lunge w/ trunk rotation
Hamstring floss
wide leg forward fold to thoracic rotation

Strength:
Bench Press (4-4-4-4+)
Super set couplet with Deadlift every 2:30 for 10:00
4 reps @ 82% or slightly heavier than 4 x 4 from 7/5
Deadlift (4 x 5)
Speed Deadlift touch and go at no more than 72% or slightly heavier than 4 x 5 from 7/11
focus on perfect position and smooth touch and go transition every rep-
stay engaged, never losing tension in the bar- squeeze bar off the ground every rep

Metcon (Time):
16:00 clock
4 rounds, for total working time
Begin Round Every 4:00

12/10 cal row
9 Bar Facing Burpees
6 Power Cleans (165/105)
3 Turkish Getups (55/35)
Cleans at no more than 70% tops

upon completion of final round, continue to work AMRAP- any combination of movements

Bar Facing Burpees and Cals worth :02 each
Power Cleans worth :05 each
TGU worth :08 each

score total working time and deduct time from any additional reps completed

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