08/25/2017

2017 Summer Training Cycle
Week 10
Warm-up:
Squat Prep-
Elevated Runners lunge
elevated half pigeon
elevated hamstring floss
Sumo Squat / thoracic rotation/ lateral lunge
Strength:
Back Squat (6-6-6+)
Every 2:30 min for 7:30
6 reps @ 78-80%- heavier than 4 x 7 on 8/11
On final set, continue to work AMRAP maintaining 1 breath re-set tempo at the top
Metcon (AMRAP – Reps):
16:00 clock
3 x 4:00 Rounds
12 Overhead Squats (115/75)
AMRAP with remaining time:
30 Double Unders
15 Wall Ball Shots
9 Chest to bar pullups

2:00 rest between Rounds
Score total reps completed- (not including Overhead Squats)
Double unders worth 1 for every 3 reps
Each complete round = 34 reps

Overhead Squats at no more than 60%

 

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