Athlete Development
A1. Box Step Ups 4-6; Rest 45 Sec b/t legs/ Rest 30 sec
A2. 30 Sec Hollow Hold; Rest 2 Min x 4
Fitness
A. Back Squat 4-5 @ 30X1 Building per set; Rest 2 Min x 4
+
For Reps:
2 Min Max Wall Balls/ 1 Min Rest
2 Min Max Pull Ups or Ring Rows/ 1 Min Rest
2 Min Max Box Jumps- Step Down/ 1 Min Rest
2 Min Row for Calories
Sport
A. Hang Power Snatch- Work up to a tough 3 in 10 Min
B1. Close Grip Bench 4-5 @ 20X1; Rest 20 Sec
B2. AMRAP Strict Stationary Dips @ 1010; Rest 20 Sec
B3. DB Russian Step Up 12-15/ Leg; Rest 2 Min x 5
Weightlifting
*This week is a deload week!
Jerk~ Moderately Heavy Single- build quickly, no failures
Pause Back Squat~ Moderately Heavy Single- build quickly, no failures