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Monday 8.9.17

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Core Specific Warm-up.
3 rounds:
10 Wind-mills right side (athlete choose weight)
30 second right side plank hold
10 Wind-mills left side
30 second left side plank hold

Conditioning.
AMRAP 14:
7 Shoulder-to-Overhead 165/115 – 135/95 – 95/65
14 Box Jump Overs 24/20″
21/15 Cal Row/Bike
*Note – alternate each round between Row/Bike. For example, round #1 = Row, round #2 = Bike, round #3 = Row, etc.

Weakness Work.
Choose ONE:

1. Conditioning.
Run 1 Mile
Rest 4:00
Run 800m
Rest 4:00
Run 800
Rest 4:00
Run 1 Mile
Note – goal is to keep 400m lap pace within +/- 5 seconds of each other.

2. Strength.
E:30 x 10 sets
1 Power Snatch + 1 Overhead Squat – 75% of 1RM Snatch

Competitor
8.9.17

Olympic.
A. E:30 x 10 sets
1 Power Snatch + 1 Overhead Squat – 75% of 1RM Snatch

Gymnastics.
EMOM x 18
Min #1 – 50 Double-unders
Min #2 – 10 CTB Pullups
Min #3 – 12 Thrusters, 115/85

Core Specific Warm-up.
3 rounds:
10 Wind-mills right side (athlete choose weight)
30 second right side plank hold
10 Wind-mills left side
30 second left side plank hold

Conditioning.
AMRAP 14:
7 Shoulder-to-Overhead 165/115
14 Box Jump Overs 24/20″
21/15 Cal Row/Bike
*Note – alternate each round between Row/Bike. For example, round #1 = Row, round #2 = Bike, round #3 = Row, etc.

Interval.
Run 1 Mile
Rest 4:00
Run 800m
Rest 4:00
Run 800
Rest 4:00
Run 1 Mile
Note – goal is to keep 400m lap pace within +/- 5 seconds of each other.