Monday 8/1/2016

We are starting an 8 week strength cycle that will lead AV athletes into both the 2016 Summer Crush Games & 2017 Wodapalooza Qualifier.  

A.  Strength  

Back Squat 

5x7@62% 

B.  Olympic Lifting

Posted in gym.  

C.  Metcon

4 rounds

8 Burpee Box Jumps 30/24

12 Pull-ups

D.  Gymnastics

a.  10 minutes to work on strict MU/ring pulls & transitions. Complete 10-15 strict muscle ups or low ring transitions.  

b.  AMRAP 3 

Max effort muscle ups

E.  Rowing

3x1000m

*2 min rest between rounds.  

F.  Accessory Work

4x10 Single arm row

5xME low ring push-ups 

4x1:00 weighted plank hold