08/14/2017

2017 Summer Training Cycle
Week 9
Warm-up:
Banded Overhead Extension/ low lunge/samson
Banded upper anterior chain opener
Twisted Crescent Lunge/rotation
Sumo Squat / thoracic rotation 3x each side
Weightlifting:
1 power clean + 1 hang squat clean (5 x 1 + 1)
Every :90 for 7:30- building to best set for the day
Strength:
Front Squat (4-4-4+)
Every 2:30 for 7:30
4-4-4+ @ 82%- or slightly heavier than 3 x4 on 7/17
– 1st rep @ 23X1 tempo on sets 1 and 2
– reps 2-4 be as fast as possible
out of the bottom.
– On 3rd 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 (AMRAP – Reps):
13:30 clock
5 x 1:30 rounds
10/8 cal row
5 Power Cleans (175/105)
AMRAP Bar Facing Burpees

rest 1:30 between rounds

cleans @ no more than 75% of Power Clean

 

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