7.29.16 “OLY Week 5”

July 28, 2016

What a FIT Family!!! The Hellyar’s always making us smile!!!


FITNESS & LIFESTYLE

Warmup: Snatch Progressions
2 Rounds
5 Behind the neck Presses
5 Overhead Squats
5 Snatch Balances
5 High Hang Squat Snatches

“EMOM 8”
1 Squat Snatch @ 80-85% 1RM

“EMOM 8”
Squat Clean + Split Jerk @ 80-85% 1RM

Note: for both of these EMOM’s you can start at 80% for a few(2-3) sets and work up to 85% for the remainder or you can do all sets at 85% across.
EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×15 Plate Weighted Back Extensions

 

ENDURANCE
Choose ONE of the following sports:
2-4 rounds
Swim (M-Tu-W): Repeat 10:00 Minutes on, 4:00 off until form/pace deteriorates
Bike (M-Tu-W): Repeat 10:00 Minutes on, 4:00 off until form/pace deteriorates
Run (M-Tu-W): Repeat 10:00 Minutes on, 4:00 off until form/pace deteriorates
Row (M-Tu-W): Repeat 10:00 Minutes on, 4:00 off until form/pace deteriorates

STRENGTH
Front Squat
On the 2 Minutes
7×6 with Chains or Bands – work up to Heaviest possible
rest :90 Seconds exactly

 

 PERFORMANCE & SPORT

WARMUP:
Outlaw Connectivity
http://theoutlawway.com/category/connectivity/

A. Long Interval Endurance
3 rounds
Swim (M-Tu-W): Repeat 10:00 Minutes on, 4:00 off until form/pace deteriorates
Bike (M-Tu-W): Repeat 10:00 Minutes on, 4:00 off until form/pace deteriorates
Run (M-Tu-W): Repeat 10:00 Minutes on, 4:00 off until form/pace deteriorates
Row (M-Tu-W): Repeat 10:00 Minutes on, 4:00 off until form/pace deteriorates

B. “EMOM 8”
1 Squat Snatch @ 80-85% 1RM

“EMOM 8”
Squat Clean + Split Jerk @ 80-85% 1RM

Note: for both of these EMOM’s you can start at 80% for a few(2-3) sets and work up to 85% for the remainder or you can do all sets at 85% across.

C. Clean Pulls
3×3 Clean Pulls @ 110% or more
Rest :90 seconds exactly

D. Front Squat
On the 2 Minutes
7×6 with Chains or Bands – work up to Heaviest possible
rest :90 Seconds exactly

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