08/07/2017

2017 Summer Training Cycle
Week 8

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

Weightlifting:
1 power clean + 1 hang squat clean (5 x 1 + 1)
Every :90 for 7:30

Hold 2 count in bottom position on second rep
build to best double over 5 sets
– Focus on stability & speed/position out of the bottom.

Strength:
Front Squat (2-2-2-2+)
Every 2:00 for 8:00
@ 87% or slightly heavier than 7/10
– 1st rep @ 23X1 tempo
– 2nd rep be as fast as possible
out of the bottom.
– On 4th set, no pause on first rep, and 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):
For time,

-7 Thrusters (115/75)
21 KB Swings (70/55)
21 Box Jumps (30/24)
-7 Thrusters
18 KB Swings
18 Box Jumps
-7 Thrusters
15 KB Swings
15 Box Jumps
-7 Thrusters

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