November 6th, 2017

MONDAY

Fitness:

“Back Squat 4 x 8 rest 2-3 min HWFLW
**The goal is to try and finish heavier than you did last week
**If you can take the heaviest weight from last week and use for all sets that would be fantastic
+
For 15 min
1 min- 12-14 DB Thruster
2 min- 4-5 Strict Pullup or 8 Ring Row
3 min- 11/9 Cal Row
+
3 sets
Sled push
6 burpee broad jumps
+
Mobility/Cool down/ Stretch
2 sets
30 sec Half Kneeling Pails and Rails
30 sec Arms OH on bench stretch (get deeper every 10 sec)”

Competition:

“A. Snatch 60% 3 x 1, 75% 3 x 1, 80% 2×1, 85%x1, 88% x 1, 90% x 1 rest as needed
B1. Deadlift 5 x 10 UB 225/155- no rest
B2. Box Jump (these need to be bounding) 5 x 10 rest as needed to complete B1 UB
**The goal here is to (help those who are unbale to bound) develop the muscles necessary to allow bounding
with as little effort as possible. **Explain on the video for coaches**
+
400m run
rest 1:30 x 5
+
Mobility/Cool down/ Stretch
2 sets
30 sec Half Kneeling Pails and Rails
30 sec Arms OH on bench stretch (get deeper every 10 sec)”