08/17/2017

Summer Training Cycle

Week 9

Warm-up:
Elevated Runners lunge
elevated hamstring floss
elevated half pigeon
Sumo Squat / thoracic rotation

Strength:
Back Squat (4-4-4-4+)
Every 2:30 for 10 min

4 reps @ 85% or slightly heavier than 4 x 4 on 8/3

On 4th set continue to work
as many reps as possible with 1
breath re-set tempo at the top.

Metcon (AMRAP – Reps):
14:30 clock

AMRAP 2:30
21/18 Cal Row
12 lateral bar hop burpees
Max Thrusters (95/65)

AMRAP 2:30
18/15 Cal Row
12 Lateral bar hop burpees
Max Thrusters (115/75)

AMRAP 2:30
15/12 Cal Row
12 lateral bar hop burpees
Max Thrusters (135/85)

AMRAP 2:30
12/10 Cal Row
12 lateral bar hop burpees
Max Thrusters (155/100)
rest 1:30 between each round
-score total thrusters completed

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