Athlete Development
A1. Single Leg Split Squat 4-6 @ 30X1; Rest 45 Sec b/t legs/ Rest 30 sec
A2. FLR 1 Min; Rest 2 Min x 4
Fitness
A. Front Squat 8-10 @ 30X1; Rest 2 Min x 5
*Goal should be around 85% of last weeks Back Squat weight
+
For Time:
21/ 15/ 9
DB Thrusters
Pull Ups/ Ring Rows
*Compare time and weight used to 5/28/13
Sport
A1. Strict Press 5,4,3,2,1 @ 12X2; Rest 90 Sec
A2. AMRAP Ring Rows @ 1111; Rest 90 Sec x 5
B. SA DB Push Press- Build to a 5RM per arm in 8 Min
+
For Time:
Accumulate 5 Min FLR on Rings
100M DB Overhead Carry- Tough
100M Walking Lunges
*Compare to 8/12/13
Weightlifting
This is the first week of a 12 week weightlifting cycle.
Push Press + Jerk~ 65%(4+1) x4
Back Squat~ 70%x6x5
Muscle Snatch~ 3×6
Pendlay Row~ 3×8