08/15/2017

2017 Summer Training Cycle
Week 9
Warm-up:
Banded Overhead Extension/ side body rotation
-Lizzard lunge to half split
-Drop Snatch- sotts press- overhead squat
Weightlifting:
Snatch Balance (2-2-1-1-1)
Every :90 for 7:30- build to todays best perfect single
Weightlifting:
Hang Snatch + Snatch (5 x 1 + 1)
every :90 for 7:30
drop first rep from the top- readdress the bar and setup before Snatch from the ground
build to best set for the day over 5 sets
Metcon (Time):
4 Rounds for time
35 Double Unders
8 Power Snatch (115/75)
16 Pullups

Power Snatch @ no more than 70%
ladder up by 5 on Double Unders ladder down by 1 on Power Snatch and by 2 on Pullups
(35/40/45/50)
(8/7/6/5)
(16/14/12/10)

@ 10:00 mark begin Part 2

Metcon (Weight):
Part 2 @ 10:00 mark
against a 3:00 clock
400m run
1rm Snatch- build to best single in remaining time

 

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