Strength:
Back Squat
then,
Conditioning:
“Death by 10 meters”
2 cones will be set up 10m apart. On the first minute, you will run 10 meters. On the second minute, you will run 2×10, 10m out and 10m back. You will increase one 10m run every minute until failure.
Compare to 20120609.
Strength I: Press
Skill Review: Split Jerk
Strength II: 7×2 Clean & Jerk @75%, rest 45 sec-1 min between sets
Conditioning:
AMRAP in 9 minutes of
Score is total repetitions
Strength:
15 minutes to make up any lifts missed earlier in the week
Conditioning: “Meters+”
20 Minute AMRAP
Score is total meters rounded down to the nearest 100 (10 double unders=100m)
Skill: Snatch and overhead squat work
Conditioning:
Every minute on the minute for 10 minutes:
2x 1 Snatch (full, or ride down) with 2 second pause in bottom + 1 Overhead Squat with 2 second pause in bottom @65%
– Rest 2 minutes –
6 rounds:
Prep Course Graduates
Strength:
Conditioning:
a) 4 minutes, as many rounds as possible:
b) Planks: 2x Center/Left/Right @ one minute each- if you know you can make the whole minute add weight, or if you make it through first round unbroken, add weight second)
c) 4 minutes, as many rounds as possible:
*transitions between a/b/c are relaxed and not timed, rest should be about as long as it takes athletes to put away/get out new gear and coach to review next phase