10/07/2013

    Thursday, July 11

    Athlete Development/ Fitness
    A1. Powell Raise 10-12 @ 2020; Rest 30 Sec
    A2. DB Ext Rot on bench 10-12 @ 2020; Rest 30 Sec x 3
    +
    EMOM x 20 Min:
    Even Min- 10 DB Squat Clean (DB’s touch the ground at start of each rep)- Moderate
    Odd Min- 10 HR Push Ups
    Sport
    A. Push Jerk + Split Jerk (2+2); Rest 2 MIn x 5- Work up to a heavy set of the complex
    +
    5 Rounds for Time:
    10 Dead Lift- 245#/ 165#
    10 HSPU’s
    Row 300M
    Weightlifting
    Front Squat 75%x3x10
    Clean Pull 90%x3x2
    Clean DL 100% (of clean)x3x3

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