Friday, July 21.2017
July 10th-Aug 4th Cycle
Back Squat
Clean Variations
Deadlift
Rotating Mon-Wed-Fri
Tues- Longer Cond + Skills
Thur- Press + Cond.
Mobility + Activation
Mobility:
2 Sets of:
Banded Hip Distraction or Couch x 60 seconds per side
Ankles x 60 seconds per side

Movement Prep
Coaches Choice

Notes
Be creative based on assessment of class

Strength/Skill

A. Every 2 Minutes for 12 Minutes (6 Sets)
Back Squat
Set 1 – 10 reps
Set 2 – 10 reps
Set 3 – 8 reps
Set 4 – 8 reps
Set 5 – 6 reps
Set 6 – 6 reps

Notes
Exact same rep scheme as Monday, July 10th
increase weight from last time
First Weight should be around 50% of 1RM
Build by feel and technique

Intended Stimilus
BS Endurance

Conditioning
B. For Time
50/35 Calorie Row
40 Wall Balls #20/14
30 Hang Power Cleans

Prescription
*HPC #115/75
**HPC #135/95

Score = Time

Notes
Choose a weight that you can do 7+ reps unbroken fresh

Intended Stimilus
6-12 Minutes

Limitations
Capacity
Mental
Hang Power Clean Efficiency

Scale
Coaches should find the best scaling choice for each athlete
Wall Ball – Weight or reps
HPC >Load> DB Hang Power Cleans