08/08/2017

Congratulations to Pam Lilja and Steve Moseley – our July Athletes of the Month! Read more about these amazing athletes here!

Pam and Steve

2017 Summer Training Cycle

Week 8

Warm-up:
Banded Overhead Extension/ side body rotation
Banded upper anterior chain opener
runners lunge w/ trunk rotation

Weightlifting:
Snatch Balance (2-2-1-1-1)
Every :90 for 7:30- build to todays best perfect single
1 Power Snatch + 1 Hang Squat Snatch (5 x 1 + 1)
every :90 for 7:30
build to best set for the day over 5 sets

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

-15/12 cal row
12 Clean and Jerk (135/85) 60%
50 Double Unders

-15/12 calrow
9 Clean and Jerk (155/100) 70
50 Double Unders

-15/12 cal row
7 Clean and Jerk (185/115) 80%
50 Double Unders

-15/12 cal row
5 Clean and Jerk (205/135) 90%
50 double Unders
rest 1:20 between each round- use one bar and change own load during each rest period-

subtract 4:00 of rest for total working time

Clean and Jerk loads use no more than
60%/70%/80%/90%

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