7.22.16

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Plyometrics
*Use Plyo’s/Agility as a warm up for Weightlifting Segment

Agility;
A) Box Drill; 8:00 of practice, rest as needed
*stop and pause in “ready” position at each cone

Plyo;
B) Transverse Box Jump; 4×4 (2/side), rest 0:30

Gymnastics
A) Candlestick Roll + Gymnastic Squats 5×1+5

B) Skin The Cat 3×3

C) Strict T2B 3×7

Weightlifting (Skipped all this!)
A) Snatch High Pull + Muscle Snatch;
2×2+2@50% 3×2+2@60%

B) Clean Deadlift + Hang Clean with slow ecc to Knee;
3×1+2@60% 3×1+2@65%

Conditioning
3 RFT:
15 Glute Bridges 85 (was supposed to be front squats)
12 Burpee Broad Jumps (5ft)

Gym’s MetCon

AFAP

Min 1: 1 Strict HSPU

Min 2: 2 Strict Behind the Neck Pull-Ups

Min 3: 3 Strict HSPU

Min 4: 4 Strict Behind the Neck Pull-Ups

and so on…

Got 15+9

 

 

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