17 April

Training Session AM (530a)

A. Crossover

B. Mobility

C. DB Triplet

D. Calves/Arms

E. CrossFit Class

WEEK 1 CYCLE OHD DROP SETS 5 REP STRICT PRESS REST 10 SECONDS MAX REPS STRICT PRESS @ 75/45 75/45 COMES FROM GROUND (SEPARATE BAR) *27 Reps REST AS NEEDED 5 REP PUSH PRESS REST 10 SECONDS MAX REPS PUSH PRESS @ 105/75 105/75 COMES FROM GROUND (SEPARATE BAR) *30 Reps REST AS NEEDED 5 REP PUSH JERK REST 10 SECONDS MAX JERKS @ 135/85 135/85 COMES FROM GROUND (SEPARATE BAR) *15 Reps (72 Reps)

1. BUILD TO 5 REP MAX STRICT PRESS IN 3 SETS OR LESS. WHEN ATHLETE COMPLETES HIS/HER 5 REP PRESS, THEY WOULD THEN REST 10 SECONDS AND STRIP WEIGHT TO 75/45 FOR MAX REPS. 2. SAME CONCEPT FOR PUSH PRESS AND PUSH JERK. FIND THAT 5 REP LOAD IN 3 SETS OR LESS. WHEN COMPLETING THEIR 1 WORKING SET FOR 5 REP, THEY WOULD THEN REST 10 AND MAX OUT AT THE LIGHTER LOADS. 3. SCORE IS MAX REPS OF PRESS + MAX REPS OF PUSH PRESS + MAX REPS OF JERKS. 3 SCORES TOTALING ONE NUMBER. 4. 17M TO GET THROUGH ALL 3 PIECES.

"HEELS" 12M AMRAP: 10/6 CAL BIKE 10 STRICT PRESS (115/65) 10 T2B *7+10 Cals (PR by 20+ reps) 1. STAGGER INTO 2 HEATS AS NEEDED. PUT 2 SKI'S OUT FOR OVERFLOW.

Training Session AM (1030a) Jiu Jitsu (2 Hours)