OK guys, this week will be beginning an 8 week strength cycle. The cycle will emphasize the development of strength in several basic lifts; Back Squat, Front Squat, Bench and Press and Push Press. Wednesdays will be used for skill development on the Clean, Snatch and OHS. If you are going to be participating in the Olympic Lifting Program starting 5/6/14, we will recommend taking wednesdays off. Time to get SWOLE!! Have a great week! -Graves 4-28 (MONDAY) 1) Back Squat 5x5 (Across) 2) Conditioning: Parking Lot Run (Big Lap + little) 15 AKB Swing (53/35) 25 Abmat Sit Up 3 RFT 4-29 (TUESDAY) 1) Conditioning: -Teams of 2- -250m Row -10 A. HSPU/ B. Ring Dips/ C. HR Push Up -20 DU/ 40 singles -25 Min- *Alternate Complete Rounds for 25 mins *CHOOSE APPROPRIATE OPTION FOR UNBROKEN REPS 4-30 (WEDNESDAY) 1) Clean- “High Hang” 5x3 (Across) 2) A. Strict Pull Up, 3 x Max Reps B. GHD Hip Ext 3x 15-25reps 5-1 (THURSDAY) 1) Conditioning: 10 x 40yrd Sprint *Start in Bottom Push Up Position *Always, 2 people only at a time. *Rest AT LEAST 2 minutes between reps 5-2 (FRIDAY) 1) Strict Press 5-5-3-3-1-1 *Increase weight each rep drop 2) Conditioning: 10 Overhead Plate Lunge (45/25) 10 Plate Hopping Burpee AMRAP 8
Posted on: Sun, 27 Apr 2014 23:53:19 +0000
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