Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength (Deload Week)
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Deload is light weight. Concentrate on form. Next week is 1RM test.
Core
10 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
Conditioning
“Elizabeth”
21-15-9 reps for time:
• Squat Cleans 135/95#
• Ring Dips