08/09/2017

2017 Summer Training Cycle
Week 8

WARMUP:
Banded Batman Hip Opener
Low lunge w/ trunk rotation
Hamstring floss
wide leg forward fold to thoracic rotation
-anterior/posterior banded shoulder

STRENGTH:
Bench Press (3-3-3-3+)
3 reps @ 87% or slightly heavier than 4 x 3 from 7/11

Front Rack Lunge (4-4-4-4)
Alternating Front Rack Lunge
Build to best set of 4 ( each leg)

Complete as a superset every 2:30 for 10 minutes with Bench press

METCON (Time):
4 rounds for time
8 KB Snatch + 4 alternating lunge R (55/35)
8 KB Snatch + 4 alternating lunge L
12 toes to bar
200m run

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