Athlete Development
A1. Segment Deadlift 6-8; Rest 30 Sec
A2. FLR 1 Min OR Max Hold; Rest 1:30 x 3
*On Segment DL, Pause @ 1″/ Just Below Knee/ Mid Thigh/ Full Extension
*If comfortable, add weight to last week
Fitness
A1. Snatch Segment Deadlift 5-6; Rest 30 Sec
A2. Front Plank Hold 1 Min; Rest 1:30 x 3
*On Segment DL, Pause @ 1″/ Just Below Knee/ Mid Thigh/ Full Extension
*Add 5-10lb’s to last week only if form allows
+
For Reps
1 Min Box Jumps
1 Min Push Ups
1 Min Mountain Climbers
Rest 1 Min x 3
Sport
A. Front Squat 3, 2, 1, 1, 1 @ 20X1; Rest 2 Min
B. Unbroken Wall Ball Sets- 20, 20, 20, 20; Rest 1 Min
+
6 Min AMRAP @ 100%
5 American KB Swings- 32kg/ 24kg
6 Chest to Bar Pull Ups
7 Burpees
Weightlifting
Block Snatch (just above the knee) Heavy Single
Block Clean (just above the knee) Heavy Single
Back Squat 75%x3x3
Push Press 75%x3x3