14/07/2013

    Monday, July 15

    Athlete Development
    A. Box Step Ups 6-8; Rest 2 Min x 3
    B. Goblet Squat 6-8 @ 33X1; Rest 2 Min x 3
    Fitness
    A. Back Squat- Work up to a heavy 5 in 20 Min
    +
    Each set For Time:
    15 Burpees
    Row 500M
    Rest 5 Min x 2
    Sport
    A. Squat Snatch + Hang Squat Snatch + Overhead Squat; (1+3+5)x6 Rest 2 Min b/t sets
    B. Back Squat- 5RM
    C. 100 Sit Ups- Anchored- For Time
    Weightlifting
    Power Clean + Clean  75%x(2+1) x6
    Back Squat  78%x3x10
    Pullups 3-5 x 8-12
    Core

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