Jan 29 2014
Fitness Level 1 testing 5 sets: DB shoulder press x 8-12 rest 60 sec Unbroken skipping x 60 seconds rest 60 sec Plank x 45 – 60 seconds on hands rest 60 sec 1000 m row maintain 22-26 for first 400 m then increase 2 SPM every 200 m This row is about developing consistency, not a max effort, if needed rest 3-4 minutes then repeat. Performance Level 2 Testing 5 sets: BB shoulder press x 5-8 rest 60 sec Unbroken DU x 60 seconds rest 60 sec Wall climb to hold (half way up) x 20-30 seconds rest 60 sec 1000 m row for consistency 0r 2000 m row for PR tester Sport Rest Day
Jan 28 2014
Fitness and Performance 10 minutes working on hip/ankle mobility 5 minutes working on skipping mechanics 5 rounds for time: 250 m row 20 ab mat sit ups 15 DU 10 Wall balls Sport 10 – 1 Bench press @ 65% Between sets perform 10 pull ups Goal is all sets, both movements unbroken
Jan 27 2014
Fitness 20 minute AMRAP 5 push ups 10 air squats 15 TRX rows Performance 20 minute AMRAP 5 pull ups 10 push ups 15 air squats Sport Unloading week: Each workout will be focused on perfecting mechanics and working at 50-60% intensity. By the end of the week you should be clawing at the walls jonesing to train hard again. Increase your mobility and rest this week. Dead lift 10,000 lbs/8,000 lbs The number of reps and sets are up to you, take as much rest as you need to complete each rep with perfection.
Jan 25 2014
Fitness and Performance EMOM X 8 12 wall balls Rest 5 minutes 3 rounds for time: 400 m run or 500 m row 15 DB STOH 30 ab mat sit ups Sport EMOM x 8 2 power snatches increasing loads with successful lifts Rest 5 minutes then… For time: 10 Snatches @135/75 50 wall balls 25 CTB pull ups 50 wall balls 10 Snatches @135/75 Rest 5 minutes then… For time: 1000 m row sustain 95% effort from start to finish