Athlete Development
A. Box Step Ups 8-10; Rest 30 sec/ Rest 2 Min x 4
B. FLR- Accumulate 4 Min
Fitness
A. Back Squat 7-8 @ 40X0; Rest 3 Min x 3
*Refer to 3/26/13
B. FLR- Accumulate 4 Min- Advanced use rings
+
Every 3 Min:
Run 400 Meters
30 Air Squats
Rest in remaining time x 4 sets
Sport
A. Power Clean- Build to a tough Single in 10 Min
Rest 3 Min
B. Max Reps in 3 Min @ 85% of A
+
10 —-> 1 Ladder
Power Snatch- 95#/ 65# Unbroken
Box Jumps- 24″/ 20″
Weightlifting
Tall Clean 4×4
2 Position Clean (hang + full) 70% x2(1+1) x3, 75% x2(1+1)
Clean Pull 85%x4x3
Clean Deadlift Heavy 4
Front Squat 70%x4x5