Session #1

Warm-up

Coaches Choice

Weightlifting

Shoulder to Overhead (4x3 Strict Press into 6x3 Push Press)

Move the bar from the front rack position to overhead position.  Movement type may vary between strict press, push press, push jerk, and split jerk

10 sets of S2OH every 90 secs.
First 4 will be a Strict Press building to a heavy triple.  Then 6 sets of 3 Push Press building to a heavy triple.

1x3 @ 0:00 - Strict Press
1x3 @ 1:30 - Strict Press
1x3 @ 3:00 - Strict Press
1x3 @ 4:30 - Strict Press
1x3 @ 6:00 - Push Press
1x3 @ 7:30 - Push Press
1x3 @ 9:00 - Push Press
1x3 @ 10:30 - Push Press
1x3 @ 12:00 - Push Press
1x3 @ 13:30 - Push Press

Metcon

Metcon (AMRAP - Rounds and Reps)

10 AMRAP
25-20-15

DU
Sit Ups
Hang Power Cleans 95#/65#
*SUx2

Rx+
135#/95#

Session #2

Gymnastics

Rope Pull Ups (4xME in 60 seconds)

Loop rope over pull up bar.  Mimics a towel pull ups

4xME 60 seconds on and 2 minutes off

Weightlifting

Weighted Hip Extension (3x10)

Feet flat on the floor with your shoulders on a low box/bench.  The weight should rest in your hip crease and raise and lower your hips to complete a rep.

Bitch Work

Metcon (10 Rounds for time)

10 Rounds

30 DU
10 Muscle Snatches 75#/55#
Rest 1:1

 

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