July 15, 2019 – Strength and Conditioning

A. Week's Focus

Week's Focus
Performance testing continued w/ some strength through outScoring: Not Scored
Find 1RM

B. Back Squat 1RM

Within 20 minutes:
1 Back Squat @ 100%

C. 4 minute AMRAP of Dual Dumbbell Shoulder Presses and Dumbbell Front Rack Walking Lunge Steps

As Many Rounds and Reps as possible in 4 minutes:
4 Dual Dumbbell Shoulder Presses
14 Dumbbell Front Rack Walking Lunge Steps

*Load > Same for both, Athletes choice, challenge your self
*DB WL > Front Rack
Rest 2 mins

D. 4 minute AMRAP of Pistols and Box Jumps

As Many Rounds and Reps as possible in 4 minutes:
6 Pistols
8 Box Jumps 61/51 cm

*Pistols > 3 each way
Rest 2 mins

E. 4 minute AMRAP of Strict Pull-Ups and Kipping Pull-Ups

As Many Rounds and Reps as possible in 4 minutes:
3 Strict Pull-Ups
4 Kipping Pull-Ups

Pull-up > UB kipping/ butterfly

F. Tabata Dumbbell Snatches for 8 x 20/10s

8x intervals of 20s work, 10s rest, with no break between movements.
Dumbbell Snatch
Score is the total reps performed across intervals.

*Heavy but perfect

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