Athlete Development/ Fitness
A. Side Plank- As Many Seconds As Possible/ Side x 1 attempt; Rest 1:30 b/t Sides
B. FLR- As Many Seconds As Possible x 1 Attempt- Advanced use Rings
+
For Time:
21/ 18/ 15/ 12/ 9
Wall Balls
CAL Row
Sport
A. Hang Power Clean + Front Squat (1+3) Build to a tough set of the complex in 10 Min
B1. Mixed Grip Pull Ups 2-3 @ 21X0; Rest 1 Min
B2. BB Single Leg Split Squat 4-5 @ 3011; Rest 1 Min x 4
+
3 Sets
12 Tough KB Swings
AirDyne 20 Sec @ 100%
Rest 3 Min
+
3 Sets
10 No Push Up Burpee Box Jumps
AirDyne 15 Sec @ 100%
Rest 3 Min
*Compare to 8/13/13
Weightlifting
Snatch Balance + OHS~ 65%(2+2) x4
Snatch Pull 90%x3x4
Snatch Grip Deadlift 4×4
RDL 3×8