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Friday 8.4.17

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Olympic.
A. Alternating EMOM x 10
Min #1 – 1 Squat Clean – 85%
Min #2 – 1 Squat Clean – 90-95%

Conditioning.
Teams of 2, for time:
400m KB Farmer Carry, 70/53–> 53/44 (switch when needed)
100 Alternating Pushups
100 Alternating Front Squats, 95/65 -> 75/55 -> 55/35
Note – Teammates must alternate reps, 1,1,1,1, etc. Set up two bars for front squats, 1 athlete must be holding in a front rack for reps to be completed.
*15 min cap

Weakness Work.
CHOOSE ONE

GYMNASTICS
EMOM x Ring Rows
*Note – week #17 – READ INSTRUCTIONS CAREFULLY!
**WHEN YOU’VE REACHED FAILURE ON ANY SET, TAKE YOUR FEET OFF THE BOX AND FINISH THE REPS ON THAT MINUTE.
Link for instructions: 048 Gymnastics Progression

CONDITIONING
30 min run @ 85% Perceived effort

Competitor.
*Week 7-Day 5*

Strength.
A. EMOM x 10
Back Squat
3×3 @ 67.5% (w/3 second pause in bottom on last rep)
5×2 @ 80%
1×2 @ 90-95%

Accessory.
B1. Weighted Chin-up – 3×3 (work up to AHAP)
B2. Bent-over Single Arm Row (hand on Bench) – 3×6 (AHAP)
B3. Weighted Glute Ham Raise – 3×6 (AHAP
Rest 2 min

Olympic.
A. Alternating EMOM x 10
Min #1 – 1 Squat Clean – 85%
Min #2 – 1 Squat Clean – 90-95%

Conditioning.
Teams of 2, for time:
400m KB Farmer Carry, 70/53 (switch when needed)
100 Alternating Pushups
100 Alternating Front Squats, 95/65
Note – Teammates must alternate reps, 1,1,1,1, etc. Set up two bars for front squats, 1 athlete must be holding in a front rack for reps to be completed.
*15 min cap

Skill.
EMOM x Ring Rows
*Note – week #17 – READ INSTRUCTIONS CAREFULLY!
**WHEN YOU’VE REACHED FAILURE ON ANY SET, TAKE YOUR FEET OFF THE BOX AND FINISH THE REPS ON THAT MINUTE.
Link for instructions: 048 Gymnastics Progression