8/5/13

Starting this week we will begin to bring double training sessions back into the program.  They will start out as Z1 + Mobility sessions for the first couple of weeks to allow your body to adjust to the increased volume.  Essentially it is time to start preparing for the volume and loading that you will experience at the Regional individual or team level.  Ensure that you are adding enough calories to match your extra expendature with the increased volume

Monday Aug-5

AM

Choice Cyclical - 20min @ Z1

+

Mobility - 20min

 

PM

A. Squat Snatch Clusters - 5 x 2.2.2.2; rest 20sec b/t clusters + 2min b/t sets (70-75%)

135, UB no misses. Low back got tight after 3rd set. Took a bit to recover and loosen up after the 5th set

B. Wall Facing HSPU - 5 x AMRAP; rest 90sec

11, 5, 3, 3, 2

This was tough, no shoulder endurance. Pathetic.

+

EMOM for 12min

Odd - KB Swing - 8-12 Tough reps

79# for 10, 10, 10, 8, 8, 8 all UB

Even - Push Jerk - 8-12 Tough reps

135 for 10, 10, 8, 8, 8, 8 none UB

The first 3 rounds felt ok, the last 3 were real tough in the jerk.

+

EMOM for 12min

Odd - Rebounding Box Jump @ 30” - 4-6 reps (take a 2-3sec pause @ top of box)

All good 

Even - Wtd. Strict Ring Dips - 4-6 reps

62#, all sixes UB til last set of 4,1,1.

 

*Notes:

- The choice cyclical work can be running, rowing, swimming, biking, hiking

- Focus more on stretching than smashing for your mobility work

- The PM session does not have to be in the PM just after your AM cyclical work

- You will need to do a wall-walk in order to get into position for the strict W.F. HSPU