Friday 7-19-19



OPEN ATHLETE


A1. Squat clean and jerk; 5 singles @87-93% 1rm from testing; rest as needed
A2. Accumulate 2-4 strict muscle ups x5; rest as needed
B1. Box jumps; 10 reps @30/24" x3; rest 10 sec
B2. Sandbag front squats; 15 reps x3; rest 90 seconds
C. Snatch balance; build to a tough sinlge
+
EMOM 12 min:
1- 30 sec max reps HSPU strict
2- 30 sec max distance unloaded walking lunge
3- 30 sec max distance HS walk
4- 30 sec assault bike @tough, but sustainable pace
+
EMOM 12 min:
1- 30 sec max wall balls
2- 30 sec max reps CTB
3- 30 sec max kipping hspu
4- 30 sec max reps S2O 135/95#
* Note: For both of these EMOM's, set a target pace/number on each movement with the goal of repeating that effort on each of the rotations through the EMOM. Avoid selection of an aggressive number that will blow you up and have a dramatic fall off from set 1 to 3. If you pick too conservative, do more reps as you go.


SANCTIONAL ATHLETE

AM
A. Squat clean and jerk; 5 reps AFAP @90% 1rm from testing
B. Snatch grip RDLs; 6-8x3; rest 2 min
C. Sandbag front squats; 15 reps x4; rest 90 seconds
D. Back squat; 15 reps for time @90% of last week's tough triple
E. Snatch balance; build to a tough sinlge

Noon
Track day:
Dynamic hip opening drills 10 min
- high knees, butt kicks, a-march, b-march, side shuffle, skips, etc
+
1 mile run @progressive efforts
rest 90 sec
x4
* goal is to improve the speed of each subsequent mile by 10-30 seconds
+
cool down/stretching 20-30 min

PM
10 min easy Assault bike
10 min easy Ski erg
10 min easy True form/air runner
+
EMOM 10 min:
1- 10 SA DB hang clean and jerk 5/side 50/35#
2- 4-8 DB power cleans 50/35#
3- 4-8 2 arm Kettlebell cleans 53/35#
4- 4-8 2 arm Kettlebell snatch 53/35#
5- 10-20 Wall Balls 30/20#
+
EMOM 10 min:
1- 10 Box Jumps 30/24”
2- 10-20 C2B Pull-ups
3- 2-4 Strict muscle ups
4- 25-50 foot HS walk
5- 5-15 Hand release push ups
+
10 min easy Assault bike
10 min easy Ski erg
10 min easy True form/air runner


SCALED


A. Squat clean and jerk; 5 singles @87-93% 1rm from testing; rest as needed
B1. Box jumps; 10 reps @30/24" x3; rest 10 sec
B2. Sandbag front squats; 15 reps x3; rest 90 seconds
+
EMOM 15 min:
1- 30 sec max wall balls
2- 30 sec max distance unloaded walking lunge
3- 30 sec max reps CTB
4- 30 sec assault bike @tough, but sustainable pace
5- 30 sec max reps S2O 95/65#
* Note: For both of this EMOM, set a target pace/number on each movement with the goal of repeating that effort on each of the rotations through the EMOM. Avoid selection of an aggressive number that will blow you up and have a dramatic fall off from set 1 to 3. If you pick too conservative, do more reps as you go.


S&C

A. Sumo deadlift; 5x5; rest 2 min
B. Good mornings; 8-10x3; rest 2 min
C1. Back squat with chains; 3x3; rest 1 min
C2. Rear foot elevated unloaded split squat jumps; 6 reps as aggressively and high as possible x3/side; rest 2 min
D. Single leg isometric sorensen hold on GHD; 30 seconds x4/side; rest as needed bw sides
+
12 min amrap:
50 foot unloaded walking lunges
10 box jumps 24/20" (Step down with alternate legs per rep)
20 seconds hollow body hold