Monday 8/21/2017

 

Skill


3 sets of:

8 single-leg KB deadlift (8L/8R) - light; focusing on balance and control

 

5 seated box jumps - tallest possible; seat height below parallel

8 plate front raises at bottom of squat - light

 



Strength

 

Sport

Pause front squat + front squat

 

4x1+2 @ 75-80%

-Superset with-

 

Box jump 4x3 - tallest possible

 

Fitness

Pause front squat + front squat 4x2+2 @ 70-75%

 

-Superset with-

Box jump 4x3 - tallest possible

 

 

Life

Front squat

 

4x4 - same weight across; +5-10lbs from last week’s weight

-Superset with-Box jump 4x3 - tallest possible

 

 

Metcon

 

Sport

3 rounds for time of:

 

10 hang cleans 155/105

12 burpee pull ups

14 HSPU

 

Fitness

3 rounds for time of:

 

10 hang cleans 125/100

12 burpee pull ups

14 modified HSPU or 4 wall walks

 

Life

3 rounds for time of:

 

10 hang power clean + front squat - choose load

12 burpee + jumping pull ups

4 wall walks - modify wall walk height as needed