Aug 6 2014
Fitness and Performance 3 x 2 K Row Row 1: 500 m @2K + 5 250 m @20 SPM (recovery pace) 500 m @2K + 3 250 m @20 SPM (recovery pace) 500 m @2K +1 Rest 5 minutes Row 2: 500 m @2K + 4 250 m @20 SPM (recovery pace) 500 m @2K + 2 250 m @20 SPM (recovery pace) 500 m @2K Rest 5 minutes Row 3: 750 m @2K + 2 500 m row @20 SPM (recovery pace) 750 m @2K Last week we tested the 500 m repeats with 2k pacing. Take your numbers from last week and create a goal “race pace” for your next 2k. Row 1 and 2 build intensity and technique for 500 m, then recover for 250 m. Row 3 is going to be a good test for your plan. Enjoy the process and learn from the effort. Post…
Aug 5 2014
Fitness and Performance 10 minutes: Squat mobility Push up technique 4 rounds for time: 10 push ups 20 sit ups 30 wall balls 400 m run Sport 10 minutes: Work up to today’s heavy thruster 4 rounds for time: 10 thrusters 95/65 20 T2B 30 push ups 400 m row
Aug 4 2014
Fitness and Performance 5 sets: Front Squat w/pause (3 sec) Rest 60 seconds Alternating DB shoulder press x 6-8 each Rest 60 seconds Ring plank x 45-60 sec Rest 60 seconds 6 mixed sets for times: 6 burpees 100′ farmer carry 20 DU Rest 2 minutes The order of movement changes each set Sport 5 sets of complex: Front Squat w/pause (3 sec) + Jerk 6 mixed sets for times 6 burpees 9 CTB 12 Wall balls Rest 2 minutes The order of movement changes each set
Aug 2 2014
Fitness and Performance 5 rounds each Teams of 2, Alternating work 10 Heavy russian swings 250 m row 10 HR push ups Sport 5 rounds each Teams of 2, Alternating work 6 hang power cleans 135 250 m row 6 HSPU