08/16/2017

2017 Summer Training Cycle
Week 9
Warm-up:
-overhead banded extension w low lunge/hamstring floss
-Anterior/posterior banded shoulder cross tension
-Banded Upper anterior chain opener
-elevated low lunge/hamstring floss
Strength:
Strict Press (2-2-2-1-1)
-Alternating every minute for 10 minutes with Russian Step Up
-build to best single for the day
Russian DB/KB Step Up (4-4-4-4-4)
Alternating every minute for 10 minutes with Strict Press
holding DB/KB at side- build to best set for the day- maintaining neutral hip/ stable torso position
Metcon (Time):
8 Minute clock
On the minute for 7 minutes
4 Hang Power Clean and Jerk (155/100)
9 Box Jumps (30/24)

-upon completion of final round, return to barbell to complete AMRAP with remaining time to the 8:00 mark
HPC and Jerk @ no more than 70% of Power Clean and Push Jerk

deduct :02 for each additional rep completed

 

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