Author: Jade

* Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push the reps to failure, ideally do a negative to cap off your set. 2) Seated Dumbbell Strict Press: 4 sets of 8 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 400m Run 40 Kettlebell Swings 53/35 Extra Work: 4) Sled Drag: 400m Light. Focus on walking through your heels. 5) Hip Extension: 3 x 20-30 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Athlete Contracts Due August 1st. Click HERE for more info. WOD: 1) Snatch: 1 Rep EMOTM x 15 minutes Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be full squat. 2) Clean and Jerk: 1 Rep EMOTM x 10 sets Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 3) 7 minute AMRAP: 7 Toes-to-bar 14 Wall Balls 20/14 Extra Work: 4) Rebounding Box Jumps: 10 minutes Practice Work only as high as you can rebound the reps. Goal should be an unbroken set of 30 @ 24/20. 5) Strict Chin-ups: 4 sets of 8-10 reps Rest 2 minutes between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments