Athlete Development
A1. DB Bench Press 8-10 @ 30X1; Rest 30 Sec
A2. Push Up Negatives 8-10 @ 30X0; Rest 1 Min x 5
*Try to add weight to last week on the DB Bench Press
Fitness
A. Bench Press- Work up to a heavy Single in 20 Min
+
Every Other Minute x 20 Min:
8 Wall Balls
8 Burpees
20 Double Unders or 50 Single Unders
Rest in remaining time
Sport
A. Back Squat 3-4 @ 40X1; Rest 2 Min x 5
B1. Push Press- 5 Reps TnG; Rest 1 Min
B2. AMRAP Mixed Grip Pull Ups; Rest 2 Min x 5
+
For Times:
AirDyne 1 Mile
Rest 2 Min
80 Wall Balls
Rest 2 Min
AirDyne 1 Mile
Weightlifting
Snatch Balance 50%x5x4
Snatch Push Press 4×5 (light)
Muscle Snatch 4×5 (light)
Pause Back Squat 50%x5x4