Oct 1 2013
Fitness and Performance Back Squats 10-10-10 then… 1 Drop set: Add 10# to you last set then perform 6 reps… drop the weight by 20% and perform max reps… drop weight another 20% and perform max reps Plan ahead for this one and have a partner help you pull off the weights. Every 6 minutes x 3 30 wall balls 500 m row Rest with time remaining Sport EMOM x 10 Snatch + Hang Snatch Increasing loads from 50-80% (perfect form allows increase in load) HB Back Squats 5-4-4-3-3 up to 70% Create maximum core tension to increase your squat depth and maintain lumbar curve
Sept 30 2013
Fitness 2 sets Sand bag clean x 12 One arm DB row x 6-8 (AHAP) Bar hang in hollow hold x 30 seconds Teams complete the following for time: 3000 m row 250 m farmer walk Teams of 2 is preferred, but teams of 3 okay, 2 athletes can work at the same time Team decides how to break up distance I length from gym to barrier and back = 50 m Performance 15 minutes building up to today’s 3 T&G Power clean 5 rounds for time 5 power cleans 10 box jumps set #1-2 @60%, #3-4 @70%, #5 @80% (athlete adds weight to bar) Sport 15 minutes building up to today’s 3 T&G Power clean 5 rounds for time 5 power cleans 10 box jumps 24″/20″ set #1-2 @135, #3-4 @165, #5 @185 (athlete adds weight to bar)
Sept 28 2013
Fitness 15 minutes working snatch technique 15 minutes working clean and jerk technique 15 minutes working up to a heavy back squat Sport and Performance Snatch Heavy single Clean and Jerk Heavy single High Bar Back Squat Heavy single Only perfect form will count for max, full depth on all movements, no pressing out.
Sept 27 2013
All levels Tabata x 2 4 point plank holds 3 sets of complex: RDL x 6 Front squats x 6 Push press x 6 Good mornings x 6 Rest as needed between each set Teams of 2, alternating complete rounds 3 rounds each 250 m row 100 m farmer walk 24kg/20kg (Sub Russian step ups x 10 each leg if raining) 50 DU