Dec 5 2013
Fitness 15 minutes review levels homework/goals For time: 50-40-30-20-10 DU (x3 SU) Jumping pullups Performance 6 mixed sets for time: 5 HSPU 10 GHD sit ups or T2B 15 calories Rest 1:1 2 sets: Row 2 sets: Ski 2 sets: Airdyne Sport 6 sets of complex 3 Dead lifts 3 Hang clean 3 Full clean 2 minute rest between sets increase load over the 6 sets
Dec 4 2013
Fitness 10 minutes of Clean grip Deadlift Technique 4 mixed sets for times 15 DU (45 SU) 15 DB push press 15 step ups 15 SDHP w/KB Rest 3 minutes between sets Sport and Performance 10 minutes working up to today’s “heavy-ish” 3 Rep Clean DL ( perfect posture and lots of torque) 3 rounds for time 750 m row 10 Power cleans 95#/65#
Dec 3 2013
Fitness Back Squats 5-5-5-5-5 5 rounds for time: 10 push ups 20 reverse lunges (add load) 30 ab mat sit ups Performance Back Squats 5-5-5-5-5 5 rounds for time: 20 Sand bag walking lunges 60/45 Farmer carry equal length HS walk equal length (30 sec HS hold) Sport 15 minutes of: T&G Snatch technique Snatch Balance 5-5-5-5-5
Dec 2 2013
Fitness and Performance 3 sets: Goblet squats x 6 (3 sec pause) One arm DB Row x 8-10 each Plank hold x 45 seconds 5 x 3 minute AMRAP 3 Burpees 6 Wall balls 9 KB swings Work:Rest = 3:1 Start each set where you left off. Sport “pick your pleasure” pick 3, any order you want for time: 1 mile Run 1 mile Row 1 mile Airdyne 1 mile Ski