Oct 10 2013
Fitness and Performance 15 minutes of shoulder stability practice: 3 sets reach roll and lifts x6 band 90/90 rotations x6 scapular push ups x6 25 minutes of testing: Pick: 5 minutes to establish KB score 5 minutes to establish 500 m row score 15 minutes to establish 5RM Back Squat 10 minutes of glut/hamstring mobility practice Sport EMOM x 10 Clean + Push press + Push jerk @ 60-80% of PP HBBS 5-4-3-3-3 @60-80%
Oct 9 2013
Fitness Pull ups (negatives) 3-3-3 + 10-15 jumping pull ups on each set Rest 90 seconds between sets 2 rounds for time: 100 skip rope 250 m run 20 sit ups 15 Burpees 10 minutes of glut/hamstring mobility Performance Weighted Pull ups 3-3-3 + 8-10 strict BW pull ups each set Rest 90 seconds between sets 2 rounds for time: 30 DU 250 m run 20 DB snatches 40#/25# 15 Burpees 10 minutes of glut/hamstring mobility Sport 10 minutes of shoulder stability practice: 3 sets: reach roll and lifts x 6 band 90/90 rotations x 6 scapular push ups x 6 Bar hang w/knee tuck x 30 seconds 25 minutes working Hand stand and Pistol skills 15 minutes of glut/hamstring mobility practice: lacrosse ball piriformis, medial glut banded pigeon
Oct 8 2013
Fitness Sand bag complex x 5 Rotational reverse lunge cleans x 12 (alternating) Shoulder to shoulder thrusters x 10 Lateral plank pulls x 8 60 seconds of DU’s Rest 2 minutes Work through each movement without stopping Performance EMOM x 10 EVENS: 10 calorie row or ski ODDS: 20 KB swings 24/16 Rest 2 minutes EMOM x 10 EVENS: 10 calorie airdyne ODDS: 30 second hand stand hold Sport Jerks 3-3-3-3-3 @60-80% Clean 3-3-3-3-3 @60-80% Front Squats 3-3-3-3-3 @60-80%
Oct 7 2013
Fitness 15 minutes to find 5 RM benchpress Weighted Triceps Bench dips 4 x 5-8 Hollow rock 12-12-12 Rest 30-45 seconds between each set, Performance 15 minutes to establish 5 RM Benchpress Weighted Ring dips 5-5-3-3 Strict K2E 8-8-6-6 Rest 30-45 seconds between each set, Sport 5 sets of complex Increasing loads 12 Deadlifts 9 Hang Cleans 6 Push Jerk 60 seconds of DU Rest 3 minutes Record weight on the bar and # of DU If you drop the bar = no rep