08/11/2017

2017 Summer Training Cycle
Week 8
Warm-up:
Squat Prep-
Elevated Runners lunge
elevated half pigeon
elevated hamstring floss
Sumo Squat / thoracic rotation/ lateral lunge
Strength:
Back Squat (7-7-7+)
Every 2:30 min for 7:30
7 reps @ 75% or slightly heavier than 4 x 7 on 7/28
On final set, continue to work AMRAP maintaining 1 breath re-set tempo at the top
Metcon:
1: Metcon (AMRAP – Reps)
AMRAP 6
3 Power Snatch (115/75)
5 Overhead Squats
7 Chest to Bar Pullups

15 reps per round- score total reps completed
Bar loaded at no more than 70% of Power Snatch

rest 2 minutes then begin Part 2

Metcon (AMRAP – Reps):
Against a 5 min clock

400m run
250m row
AMRAP Wall Ball Shots

score total reps completed

 

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