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Tuesday, August 13, 2019

  Tues, 8/13/19
Mobility: Hips/Front Rack
Strength/Skill: Front Squat Deload:
80% of last week's 5RM for 4x4
Met-Con: For Time

400m Run
40 1-Arm DB Push Jerks (F: 35/20s) (S: 50s/35)
40 Contralateral DB Box Step-ups (F: 35/20s) (S: 50/35)
200m Run
20 1-Arm DB Push Jerks (F: 35/20) (S: 50/35)
20 Contralateral DB Box Step-ups (F: 35/20) (S: 50/35)
100m Run
10 1-Arm DB Push Jerks (F: 35/20) (S: 50/35)
10 Contralateral DB Box Step-ups (F: 35/20) (S: 50/35)

All athletes will use 20" box for step ups. 
Must switch sides every 5 reps
Additional
Optional
Accessory
Work:
Hack Squat: 2x10
Elevated Lateral Lunge (4-6"): 2x10 each
Single-Leg Calf Raises (straight knee): 2x10
each
*Deload: use moderate weight
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last
cycle, perform :20 on/1:00 off x 6 sets at 85%
of max RPM
.