Thursday, Week One, Max Effort Upper Body – Part A (25 min):

A) Upper Body Soft Tissue Warm-Up (4 Min):

Hold for up to 60 seconds with maximal pain tolerance for two rounds of:

Stretch 1 – Band Wrist Stretch, Right Arm

Stretch 2 – Band Wrist Stretch, Left Arm

Stretch 3 – Band Triceps Stretch, Right Arm

Stretch 4 – Band Triceps Stretch, Left Arm

B) The Shoulder-Press Warm-Up (4.5 Min):

With and empty or lightly loaded barbell, perform as many reps as possible of each exercise in 45 seconds for two rounds of:

Exercise 1- Overhead Shrug

Exercise 2- Snatch Rotations

Exercise 3 – Shoulder Press

C) Technique (.5 Min): Shoulder Press and GHD Russian Twists

D) Strength (16 Min):

“SHOULDER-PRESS”

In teams of 2-3 athletes of similar strength, complete 1 round, every 2 minutes for 16 minutes (8 Sets) ramping up to your one repetition maximum of:

Rx

Station 1- Shoulder-Press

Station 2- Max GHD OR Floor Russian Twists (Optional)

Start with light load and slowly increase the weight each set until the final set where you try to set a new 1RM PR.

Note 1 RM: ___ 

Thursday, Week One, Lactic-Acid Metcon – Part B (25 min):

A) The Burgener Clean and Jerk Warm-Up (5 min):

With an empty or lightly loaded barbell perform as many reps as possible of each exercise in 30 seconds for two rounds of:

Exercise 1 – Bar Wrist Stretch

Exercise 2- Down and Up

Exercise 3- Clean Grip Power Pulls

Exercise 4 –Power Clean

Exercise 5 –Push-Jerks

B) Technique (2 min): Rowing and Assault Bike

C) WOD (18 min):

“AMAZING GRACE”

Complete one 90 second round resting 30 seconds after each round, every 2 minutes for 18 minutes (9 sets) for max repetitions of:

Rx

In 90 Seconds, Sprint 150 OR Assault Bike 450 Meters

Then, in the time remaining complete as many Clean and Jerks (#135/95) as possible

Rest 30 Seconds

In 90 Seconds, Row 200 Meters

Then, in the time remaining complete as many Clean and Jerks (#135/95) as possible

Rest 30 Seconds

In 90 Seconds, Assault Bike 450 Meters

Then, in the time remaining complete as many Clean and Jerks (#135/95) as possible

Rest 30 Seconds

L1: (#95/65)

L2: (#65/45)

L3: (#45/35)

MOD: (#35/15) OR Kettlebell OR Dumbbell Clean and Jerks

Note Rounds and Reps Completed: ___+___