Jan 16 2014
Fitness Level 1 tests: 2 sets Bench dips (feet elevated) x 10-15 Rest 60 seconds Max rep pull ups (banded okay) Rest 60 seconds with dowel: OHS hold x 20-30 seconds 3 sets: 1 minute of skip rope for max reps then… 3 minute AMRAP 10 wall balls 10 Russian swings Rest 1 minute between sets, score is # of rounds and total skips Performance Level 2 tests: 2 sets Ring dips x 3-6 Rest 60 seconds 3-5 pull up negatives (3 sec eccentric) Rest 60 seconds Unbroken DU x 30-50 3 sets: 1 minute of DU for max reps then… 3 minute AMRAP 10 wall balls 10 KB swings 24/16 Rest 1 minute between sets, score is # of rounds and total skips Sport Work up to today’s working weight For times: Row 1200 m 10 Back Squats 175/125 Rest 3 minutes Row 800 m 15 Back Squats 155/105…
Jan 15 2014
Fitness 4 sets: DB chest press x 10-12 One arm DB Row x 8-10 each arm (2 second eccentric control) 45 seconds of skipping rope practice Rest 45 seconds – 60 seconds between each movment 3 sets: 30 seconds of rope waves 30 seconds of rest 30 seconds of Mt.Climbers 30 seconds of rest 30 seconds of Ab mat sit ups 30 seconds of rest Performance For time: 1 mile row 25 push ups 50 sit ups 75 air squats 1 mile row Sport Rest Day Weight lifting Snatch (off blocks) 7 x 3 @50-80% OHS 5-4-3-3-3 @60-80%
Jan 14 2014
Fitness Level 1/2 testing: 5-5-5-5-5 Back Squats 5 rounds for time: 25 single unders 15 Russian swings 10 TRX/Ring rows 5 push ups Performance Level 2 Strength testing 5-5-5-5-5 Back Squats For time: 80 KB swings (Russian) 24/20 50 DU 30 Burpees 20 pull ups Sport 3 sets pistols x 6 Deficit HS push up negatives x 10 L hang/tuck x 20-30 seconds EMOM x 8 3 T&G Clean and Jerk increasing loads to a ME 10 minute AMRAP 2 MU 4 KB swings 32/20 8 wall balls 20/14
Jan 13 2014
Jan 13 – Jan 18 Fitness and Performance focus: This week we increase our volume (more sets and more reps) We are focused on gymnastics control and increasing aerobic capacity. Developing the proper workout intensity while sustaining continued movement integrity is key! Fitness and Performance 40 minute row Alternating with a partner x 15 sets each Set the monitor: Select workout New workout Intervals : Time Time = 1:00 min Rest = 0:20 sec Goal is to row each piece at or above 250 m Score each set with + or – 250m (example if you complete 236 m score is -14) During rest period walk around the gym and calm your breathing, regain focus for next set. Jan 13 – Jan 18 Sport focus: This week we increase training volume and intensity. Week 2 of our 8 week cycle: Execution and commitment are essential! Recovery days Wednesday and Sunday.…