Fri Aug 21 - Summer League Event 7

Train/Move
In 4 Mins for Max Reps:
10 Shuttle Runs @ 50’
21 Toes-to-bar
Then Max Reps: Power Snatches @ 135/95

In 4 Mins for Max Reps:
10 Shuttle Runs @ 50’
21 Toes-to-bar
Then Max Reps: Overhead Squats @ 135/95

In 4 Mins for Max Reps:
10 Shuttle Runs @ 50’
21 Toes-to-bar
Then Max Reps: Power Snatches @ 135/95

*2 Min Rest after each 4 Min AMREP

Warm-up
2 Min Cardio
2 Sets:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press

Strength
1 Power Clean + 1 Front Squat + 1 Jerk
Every 90s x 8 Sets, building to 75%

---

Stimulus
Strength: work up to and then stay at 75% for this complex. Option to do a deadlift + hang power clean + push press complex if squats are not happening today

Train/Move: workout description can be found here for your level. Each 4 minute interval starts with shuttle runs and TTB, ends with max reps of X. After each interval, rest for 2 minutes before moving on. One shuttle run is a total of 50’, so 25’ x 2 = 1 shuttle run.

Games Prep
Echo Bike Conditioning:
30s @ 60-75 RPM, Rest 1:30
20s @ 65-80 RPM, Rest 1:40
10s @ 80-10 RPM, Rest 1:50
4 Rounds

3 Rounds:
10/10 Banded External Rotation
10 Prone I/Y/T Lift offs
30s Supine Floor Slides