Friday, 071417

Weightlifting
A. SqT Snatch – every 2 min x 2 reps x 7-8 sets @80-85%
B. Power Clean + hang SqT clean + push Jerk + split jerk – x 5 working sets (heavy)
b. Deadlift – 80% from 1″ deficit x 4 sets if 3 reps
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Conditioning:
AMRAP 6
Ladder – 2-4-6-8 etc of each movement
Muscle ups
Db power cleans 50/35’s
Db thrusters
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Rest 3 min
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Emom x 8
8/6 cal bike + 8 burpees
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Rest 3 min
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10 min bike
:35 hard @80% ish / :25 easy
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Becomplete:
1. bent over db fly 3 x 15-18 reps
2. Crossover symmetry
3. 20-30 min foam rolling
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Running:
Speed/Agility Development
1. 600-800 easy warm up
2. Drills: 1 of each: high knee. Heel to butt. Skipping. Build up x 3. All barefoot
3. Shuttle Runs: Measure out a 25 yard length. You will run up and back(1 lap) – do this 6x for a total of 300 yards. Ideally completing in under 75 seconds. Focus on turning quickly and back up to speed – be efficient by running a straight line. Take 5 minutes after each rep. Complete this 3x through.
4. Cool down 600 easy barefoot

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