7s Practice

Running/Speed/Conditioning/Plyos

A.  Rakes, Push-offs, Power Skips, Backpedals, Speed Ladder

B.  20 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 seconds
Rx'd - most sub 8 secs
Rest 4 minutes
C.  10 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 seconds
Rx'd - most sub 8 secs
Rest 4 minutes
D.  6 x 100 meter sprints (sub 18 secs) every minute - barefoot
Rx'd - most sub 17 secs

Metcon - Omar

Work Capacity
For Time:
10 Thrusters, 95#
15 Lateral Burpees over BB
20 Thrusters, 95#
25 Lateral Burpees over BB
30 Thrusters, 95#
35 Lateral Burpees over BB
14:01
*Slow and long recovery due to eating like poop over past few days...weddings will do that...
*Time to lock it in for 7s

Metcon

Work Capacity
3 RFT:
15 KBS, 1.5 pood
5 Walking Lunges (L+R=1)
20 V-Ups
4:38

Hill Sprints

25 x 10 yard Hill Sprints
*Focus on first 3 steps

Metcon

Work Capacity
3 RFT:
10 V-Ups
5 Walking Lunges (L+R=1)
20 Burpees
5:52

Metcon

Work Capacity
3 RFT:
50 Deadlifts, 95#
40 Air Squats
10 Power Snatches, 95#
16:36
*BB was rolling all over the fucking driveway

Metcon

Work Capacity
3 RFT:
20 Step (L+R=1) BB Overhead Carry, 95#
*Turn around after 10
30 KBS, 1.5 pood
20 Pushups
7:12

7s Practice

Metcon + Prowler

Work Capacity
For Time:
With 115# BB:
Shoulder Press x 10
OHS x 15
Push Press x 20
Front Squat x 25
Push Jerk x 30
Back Squat x 35
13:59

Stamina
50 foot Prowler Push
2 @ 90#
10 @ 180#

7s Practice

6.2 - Oly

Baseline
Sotts Press w/ PVC

Strength
A.  Cleans
2x3 @ 194#
3x3 @ 206#
*work on elbows up

B.  Push + Split Jerk
2 sets @ 167#
3 sets @ 177#
*work on sitting under the jerk

C.  Clean Pulls
2x5 @ 228#
3x4 @ 253#

Durability
Towel Neck

Tabata DL + Metcon

Work Capacity
A.  Tabata Deadlift, 315#
43 reps

B.  15 Minute AMRAP:
With a 1.5 pood KB
10 Swings
25 Yard One Arm Walk w/ KB in rack position, right
10 Swings
25 Yard One Arm Walk w/ KB in rack position, left
7 Rounds + 10 + 25 yards right + 25 yards left
*Didn't do 2nd set of swings on 8th round so walks would be even

6.1 - Oly

Baseline
DB Snatch into eccentric press

Strength
A.  3 Positon Snatch (floor, below knee, high hang)
2 sets @ 121#
3 sets @ 131#

B.  Snatch Push Press
2x3 @ 157#
3x3 @ 167#

C.  Clean Shrugs (off blocks)
5x5 @ 295#

Durability
Nordics w/ Controlled Return 3x5
Lateral Band Resisted Ab Wheel (on knees) 3x8 each side

7s Practice (Tues Apr 30)