Friday 7-12-19



OPEN ATHLETE


A. Squat clean and jerk; 4 triples @82% 1rm from testing; rest as needed
B. 3 position pause snatch deadlift (1 sec pause at mid shin, knee, mid thigh); 5, 5, 5; rest 2 min
* Note, increase weight from last week
C. Snatch balance; 1 rep on the 30 seconds for 10 reps @slightly heavier load than last week working speed and bottom position
D. Back squat; build to a tough triple
+
EMOM 8 min:
Odd- 10 Overhead Squat 95/65#
Even - 10 DB Step over 50/35#
+
EMOM 8 min:
Odd- 50 Double Unders
Even- 3-8 Bar muscle ups
+
EMOM 8 min:
Odd- 10 HSPU kipping
Even- 25-50 foot HS walk


SANCTIONAL ATHLETE

AM
A. Squat clean and jerk; 4 triples @82% 1rm from testing; rest as needed
B. 3 position pause snatch deadlift (1 sec pause at mid shin, knee, mid thigh); 5, 5, 5; rest 2 min
* Note, increase weight from last week
C. Sotts press; 5x5; rest 90 sec
D. Snatch balance; 1 rep on the 30 seconds for 10 reps @slightly heavier load than last week working speed and bottom position
F. Back squat; build to a tough triple

Noon
EMOM 6 min:
Odd- 16 Overhead Squat 95/65#
Even - 16 DB Step over 50/35#
+
EMOM 6 min:
Odd- 70 Double Unders
Even- 3-10 Bar muscle ups
+
EMOM 6 min:
Odd- 10-20 HSPU kipping
Even- 50 foot HS walk
+
EMOM 12 min
1- 30 sec Ski erg
2- 10-15 GHD sit ups
3- 30 sec True form
4- 10 moderate load bench press

PM
Field day:
Dynamic hip opening drills 10 min
- high knees, butt kicks, a-march, b-march, side shuffle, skips, etc
+
Zig zag sprints:
Cover 50 yards of distance with 4 turns
rest as needed
x4 sets
+
Sprint 300 yard shuttle @90-95% (25y down and back x6)
rest 45 seconds
x6 sets
(rest to FULL recovery bw sets 3/4)
+
Run 15 min easy and continuous on the grass/turf
(accumulate some side shuffles, carioca, back pedal, etc)


SCALED


A. Squat clean and jerk; 4 triples @82% 1rm from testing; rest as needed
B. Snatch balance; 1 rep on the 30 seconds for 10 reps @slightly heavier load than last week working speed and bottom position
C. Back squat; build to a tough triple
+
EMOM 8 min:
Min 1- 10 Overhead Squat 95/65#
Min 2 - 10 DB Step over 50/35#
+
D. HS walk skill work 15-20 min. Practice could include:
- freestanding rebalancing drills with band/wall assistance
- hs shoulder taps from pike position
- Plank walks with feet on sliders
- back bridge positional tech work
- 1/4 piroutte turns on wall
- cartwheel practice


S&C

A. 3 position pause snatch deadlift (1 sec pause at mid shin, knee, mid thigh); 5, 5, 5; rest 2 min
B. Back squat; 3x3; rest 2 min
C. Deadlift; 5x5; rest 2 min (reset on the floor of each rep)
* increase load by 5-20# from last week on A-C
D. Single leg good morning; 8-10x3; rest 1 min
E. DB russian step ups; 16 alt'ing reps x3; rest 1 min
+
30 sec cyclical @70%
30 sec cyclical @80%
30 sec cyclical @85%
30 sec cyclical @90%
30 sec cyclical @100%
rest 5 min actively
x3-5 sets
* Note: select machine of your choice for cyclical work