Tuesday, July 31st 2018

1. Conditioning
“Pumped Up Game Changer”
Deadlifts (275/185) (225/135)
Box Jump (30/24) (24/20)

Simple combination of moderately heavy deadlifts and high box jumps. The weight on the deadlift still should be something that athletes are capable of completing 12+ repetitions when fresh. Within the workout, this should be a weight that athletes can work through small sets with. Having to perform singles likely means the bar is too heavy for what we are looking for. On both movements, let’s try and stretch a bit heavier and a bit higher than athletes are accustomed to

OLY Class @ 7pm
1. Snatch Balance: 3,3,3,2,2,2,1,1,1
2. Power Clean + Push Jerk: (3+2) x 2, (2+2) x 2, (1+1) x 3
3. Snatch Pull: 4×3 @ 100% % of best snatch
4. 3 sets:
Hollow Hold: 3×45 sec
Supinated Grip Bent Over Barbell Row x 10