Metcon - 9 on 7

Work Capacity
5 RFT:
9 Rack Thrusters, 135#
20 yard Bear Crawl (10 yards & back)
7 Ball Slams, 40#
10:02
LT = 9:54 in november

Cherrybone 7s - Woodlands (Sat July 27)

7s Practice (Thr July 25)

7s Practice

Speed

Hip Flexors
Pedal Wheels

A.  Push-offs, Power Skips

B.  8 x10 yard sprints - rest is walk back
      8 x 20 yard sprints - rest is walk back

C.  8 x 40 yard Parachute sprints w/ build up - rest is walk back

D.  8 x 50 yard sprints - rest 30 sec

Speed

A.  Speed Ladder

B.  10 x 10 yard sprints (first 5 w/ 20# vest) - rest is walk back
      Rest 2 min
      10 x 20 yard sprints (first 5 w/ 20# vest) - rest is walk back

C.  8 x 30 yard Parachute Sprints w/ build up - rest is walk back

D.  4 x 100 yard sprints - rest 30 sec between

Metcon

Work Capacity
Complete 2 Rounds:
95# Thrusters for 1 minute
Rest 1 minute
40# Ball Slams for 1 minute
Rest 1 minute
Alternating Plyo Push-Ups on plate for 1 minute
Rest 1 minute
Squat Jumps w/ 40# Bulgarian Bag for 1 minute
* Rest 1 minute between Rounds
94, 73

Strength/Stamina - BS

Strength/Stamina
Starting at 135# perform 2 Back Squats EMOM
Add 10# per minute up to 225#
Add 5# per minute until failure
Completed 280#, 1 rep at 285#
(43 total reps)

Metcon

Work Capacity
3 RFT:
135# HPC x 15
Burpees x 15
5:57
(3 years ago = 4:42)
Over 60 min of 7s on Sat and haven't done Oly strength work in 2 months

Lone Star 7s - Dallas, TX (Sat July 13)

7s Practice

7s Practice

Metcon

Baseline
Ankle Band Walks
Hip Flexors
Pedal Wheels

Work Capacity
9 Minute AMRAP:
50 ft Right Handed Farmer's Carry, 1.5 pood KB
9 Right Handed Thrusters, 1.5 pood KB
50 ft Left Handed Farmer's Carry, 1.5 pood KB
9 Left Handed Thrusters, 1.5 pood KB
3 Rounds + R Walk + 9 + L Walk + 1

Durability
UNBROKEN GHD Situps 20-15-10-5
UNBROKEN Back Extensions 30-25-20-15
*alternate

Strength - Oly

Baseline
Knee Jumps

Strength
A.  5 sets:
1 Snatch DL
2 Snatch Pulls
2 Hang Snatch Pulls
1 Hang Power Snatch
1 Power Snatch
115# - 125# - 135# - 135# - 135#

B.  Hang Clean Shrugs 5x5 @ 185#

Durability
Towel Neck

4th of July

Work Capacity
For Time:
237 Double Unders
56 Burpees
34 Power Clean and Jerks (135#)
13 Wheel O' Funs (Ab Wheel)
1 Mile Run
35:29

_____________________________
Significance of the numbers:
237:  Age of years for the USA in 2013
56:  Delegates who signed the Declaration of Independence
34:  Articles + Amendments to the US Constitution
13:  Original Colonies
1:  One nation

7s Practice