08/10/2017

2017 Summer Training Cycle
Week 8

WARMUP:
Banded Overhead Extension – low lunge/hamstring floss
wide leg forward fold/ lateral lunge x 10
PVC deadlift against banded tension

STRENGTH:
Deadlift (5 x 4)
Every 2:00 for 10:00
Speed Deadlift touch and go at no more than 75%
(or slightly heavier than 4×4@ 72% from 7/18).
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):
On the minute for 8 minutes for total working time
3 Shoulder to Overhead (165/105)
4 Burpees
5 Up and Over Box Jumps (24/20)
Push Jerk no more than 70%
Score total working time
@ the 9:00 mark, begin Part 2…

METCON (AMRAP – Reps):
AMRAP 2
1 Burpee
6 Alternating DB Ground to Overhead (50/30)
Increase burpees by 1 each round
Score total reps completed
-7
-15
-24
-34
-45
-57

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