Friday 9/22/17

Strength 1) Front Box Squat: 6 x 4 @60%, every 60-75s. – Use a 13-15# Box + Slightly Wider stance than normal – If you have access to bands or chains drop the percentage to 50%. 2) Power Snatch: EMOM 6: 2 Reps @70% – These are “cluster sets” meaning you drop and reset...

Thursday 9/21/17

Skill Gymnastics Skill Work *Spend 5:00 Working on 1 Skill then perform EMOM style: EMOM 8: ODD Minutes: 30s of Gymnastics Skill EVEN Minutes: 30s of Double Unders or Double Under Practice Conditioning 4 Rounds of 60s Work/30s Rest 1a) Wallballs (20, 14) 1b)...

Wednesday 9/20/17

Strength Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @75-80% of Push Press. – 1 Hang Power Clean + 1 Push Press + 1 Push Jerk – Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed. Conditioning AMRAP 12: Row 200 Meters 15 Air Squats 10 Hang...

Tuesday 9/19/17

Conditioning 5 Rounds with a partner: 100 Meter Sledpush (moderate weight) 20 Walking Lunges (BW) 30 2 Count Mountain Climbers 40 Double Unders *Rest as needed. Work is NOT split, both athletes will complete 5 rounds. Alternate Options – Sledpush: 200 Meter Shuttle...

Monday 9/18/17

Strength Sumo Deadlift: 1RM. Rest 3-4:00. – Take 8-10 sets and work up to a 1RM. – Beginners: 5 x 5. Adding weight if form permits. – We performed this on Month 1/Week 3 for a “heavy 1” so compare to previous results. This is a benchmark and will be repeated in 16...