Day 35

A. Snatch 

6 x 2, OTM at 60%

B. Clean and Jerk

6 x 2, OTM at 60%

C. Bounding 

Lateral Bounds (6 x 4) – Over and back = 2 reps. 

No pause on landing should. These should resemble a “Touch and Go” rep. 

Rest as needed between sets. Watch the demo video here. 

D. Single Leg Movement

Barbell Reverse Lunge (2 x 10) – 5/side, alternating.

E. MetCon 

5 Rounds for time

50m Heavy Forward Sled Push – Heavy enough that is forces a walk. If you can run it’s too light.

15 GHD Sit -ups

Rest 2 minutes between rounds.

On the sled drags choose a weight that is right for you. Remember we are not always after faster times and better scores. Sometimes its about the stimulus not the score.

Off Season: Day 46

A.) Lateral Bounds: 6 x 4 (Rest as needed between sets.) (Demo)

Over and back = 2 reps.  

No pause on landing.

These should resemble a “Touch and Go” rep.

B.)  “Lipson Test”

400m Sled Drag for time, bodyweight

C.) 10 x 300m row/ 1 minute rest

Goal is consistency. All rounds should be within 2 seconds of each other MAX.

D.) Core: 8 Min AMRAP (Partner)

Partner A: 10 GHD sit-ups

Partner B: Plank hold

E.) Mobility:

Couch Stretch 3 mins/side

Side Lunge 2 mins/side

– One leg extended straight with foot planted flat or toe up (best to work both).  The other leg should be bent with weight on the heel, stacking your knee over your foot.