March 7 2014
Fitness 5 sets: Bench press x 6-8 reps Rest 60 seconds One arm DB rows x 8-12 Rest 60 seconds Weighted sand bag walking lunges x 20 steps Rest 60 seconds Performance 5 sets: Bench press x 3-5 reps Rest 60 seconds Weighted pull ups x 3-5 reps Rest 60 seconds Front rack BB lunges x 10 steps 95/65 Rest 60 seconds Sport 3 minute clock 2 sets: 10 OHS 95/65 10 CTB pull ups Rest with time remaining 3 minute clock 2 sets: 12 OHS 95/65 12 CTB pull ups Rest with time remaining keep adding 2 reps until failure to complete 2 sets in time cap
March 6 2014
Fitness 5 sets each Teams of 2, alternating full sets 400 m row 20 ab mat sit ups Performance 5 sets each Teams of 2, alternating full sets 400 m row 15 T2B Sport Goat day EMOM x 20 Alternating between 2 movements/skills Rep scheme will be given based on experience and difficulty 20 minutes of light aerobic work: jogging, swimming, rowing
March 5 2014
Fitness Back Squats 5-5-5-5-5 3 sets for time: 100 single unders 20 KB swings 20 Jumping pull ups Performance Back Squats 5-5-3-3-3 3 sets for time: 50 DU 20 KB swings 24/16 10 Pull ups Sport Rest day
March 4 2014
Fitness and Performance 4 sets of carry complex: 6 DB Push press + overhead DB carry 6 DB Dead lifts + DB farmer carry 6 sand bag front squats + Sand bag walking lunges Rest 2-3 minutes 21-15-9 Burpees Box jumps or step ups Sport Every 90 seconds for 12 minutes: Back Squats 3-3-2-2-1-1-1-1 70% – 95% 15 minutes working up to a max lift Sumo Deadlift