Monday 7/24/2017

Skill

3 sets of:

8+5 plate front squat + plate press in bottom of squat

8 single-leg KB RDL (8L/8R) - light; barefoot if possible

3 vertical jump for max height from bottom of squat

 

Strength

Back squat

Sport

5 @ 80%

3 @ 85%

2 @ 90%

-Superset with-

5-4-3 weighted strict pull ups - heaviest possible, +2-5lbs. Increase from last week

 

Fitness

5 @ 75%

4 @ 80%

3 @ 85%

-Superset with-

3x5-8 strict pull ups - use band assistance if needed

 

Life

3x5 - same weight across all sets; +5-10lbs. increase from last week if possible

-Superset with-

3x5-8 band-assisted strict pull ups

 

Metcon

Sport

“1904 Beep Test”

Perform EMOM until no longer able to complete work in allotted minute:

7 power snatch 75/55

6 ball slams

5 burpees on to bumper plate

 

Fitness

“1904 Beep Test”

Perform EMOM until no longer able to complete work in allotted minute:

7 power snatch 75/55

6 ball slams

5 burpees on to bumper plate


Life

Perform EMOM until no longer able to complete work in allotted minute:

5 power snatch - choose load

5 ball slams

5 burpees