Monday, 071017P

Masters get together this past Saturday. What a great time!

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Performance:

Strength: **Final week of this strength cycle phase 

A. Strict Press – 5RM + 1×5@90%

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Conditioning:

amrap 8 – ladder 1/2 climbing 

1 Power Clean 225/153

2 strict HSPU 

2 power clean 

4 strict hspu

3 power clean 

6 hspu 

etc. . .  

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Post Class: 

becomplete: 

1. Barbell Bent Over Row (supinated grip) – 5 x 5 ascending ; build on last weeks 

2. 4 rds; 10-12 tricep plate overhead extensions, max l sit hold, 20 band scap squeezes 

3. Narrow Grip OHS or Single ARM OHS; 10-12 min working position at the bottom 

4. Crossover Symmetry

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Running:

Strength Development

1. 600-800 easy warm up

2. Drills: 1 of each: high knee. Heel to butt. Skipping. Build up x 3. All barefoot 

3. 120’s: Measure out 120 yards – run fast enough to complete in 20 seconds or less – than run slow back in 40 seconds. So holding 1 minute for each one – take a full minute rest after reps 4 and 7. The key here is to not run too slow for the fast segment and too fast for the trip back to the starting line

4. Cool down 600-800 barefoot

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