WEEK 1

Monday, June 9, 2014

Throwing + Power Intense + Sled AnAL P.M. UB Pressing + UB Stamina
A.M. 
A. Granny Med Ball Toss (focus on hip extension)- 1 max effort throw/30 sec for 6 min, use 25-30# ball
B. Power Snatch Cluster- 1.1.1, build to heavy set (10 sec rest b/w singles, as needed b/w sets)
C. Power Clean.Hang Power Clean.Front Squat- 1.1.1, build to heavy set (as written, 1 rep each movement without setting bar down, build to max for complex)
D. Sled Push heavy- 8 sec max effort x 10; on the minute

P.M.
A. Behind the Neck Press @ 30X2- 6-8 reps x 4; rest 2 min (3 sec down, no pause, explode up, 2 sec at top), all 4 sets heavy and building in weight
+
20 min EMOM
1st- 5 Strict HSPU's
2nd- 1 Legless Rope Climb, 15

RESLUTS
AM:
A. Barbell Jump Squats
B. 175
C. 225
D. Didn't have a sled. will have a back up plan next time

PM: 
A. 95 x 6, 105 x 6, 115 x 4, 105 x 6
EMOM - Completed. No problems. only broke 1 set on the HSPU. Rope climbs felt good the whole way through.