Competition Programming July Week 3 Every Day Foam Roll and Lacrosse for 7mins
Rotator Cuff Sequence EVERY DAYDo as Many MetCons Outside as Possible! We are getting acclimated to the heat for the Gauntlet.
Day 1
Regular Warm UpSWOD 3 Power Snatch + 3 Behind the neck Push Press + 3 Overhead Squat 60%, 65%, 70% x 3 sets MetCon 5 Rounds: 3 Power Clean 3 Front Squat 3 Power Jerk *weight is 60% of Clean & Jerk 1RM Core Accumulate 2 min per side with Banded Pallof Press
Day 2 GWOD Day 1SWOD A.1 Snatch grip DL, 5 x 2-3, rest 10 sec. w/ 3 sec. eccentric lower Superset A.2 HSPU – 5 x 60 sec. amrap, rest 2 minutes each set B.1 Weighted Dip 3 x 10 superset
B.2 T2B – 3 x 20, rest 60 secondsWOD
400m Run
400m Backwards Run
400m Run
400m Backwards RunDay 3 GWOD day 2 Mobility SWOD
A1) Bench Press 5×8 @ 70% 1rm
A2) Barbell Rows 5×8 (heavy)
MetCon 8 minute amrap ascending squat clean @ 80% x 1 15 Double Unders ascending ball slams @ 50/25# x 2Day 4 Warm Up Burgener Mobility 5 rounds for time 5 Knees to Elbows 30 double unders + 800 meter run + 5 rounds for time 10 hand release push ups 10 kb swings, 70/44 + 800 meter run + 5 rounds for time 100 ft. farmers carry @ 70/53 1 minute amrap burpees + 800 meter run
