Session #1

Warm-up

Coaches Choice

Weightlifting

Back Squat (6 sets of Tempo Back Squats)

Tempo Count will be
3.1.0.1

Every 90 sec we will do 4 reps at the above tempo, roughly @ your 50%.

1x4@0:00
1x4@1:30
1x4@3:00
1x4@4:30
1x4@6:00
1x4@7:30

That means it WILL take you 3 seconds to get to the bottom of your squat.  1 second pause in the bottom.  Explode up. and then 1 sec pause before you start your descent again.

Metcon

Metcon (AMRAP - Reps)

9 AMRAP

21 DU
14 Wallballs 20#/14#
7 Pull Ups

Rx+
WB 30#/20#
C2B

Session #2

Gymnastics

Pistols (Based on Level)

L1
4x15/per leg Bulgarian Split Squats (add #)

L2
4x15/per leg Pistols to a box (try to get the lowest box possible)

L3
4x15/per leg Pistols

L4
4x15/per leg Weighted Pistols

Weightlifting

Split Jerk (5x5 )

Keep the weight light but work good form.

Footwork and speed are the key to a good split jerk

**Warm up sets don't count.  Only count sets that are moderate to heavy

Good Mornings (3x10)

Add weight each set but stay light and safe.  We have 10 weeks to build this up

Comment