Sept 13 2013
Fitness and Performance 3 sets DB walking lunges x 20 (unbroken) Single arm single leg DB DL x 6-8 each Side plank x 20 seconds For time: 50-40-30-20-10 Skip rope Ab mat sit ups ***if you have DU, use them 🙂 Sport Power Snatch @65% 2-2-2, @70% 2-2-2 Power clean @65% 2-2-2, @70% 2-2-2 Power jerk @65% 2-2-2, @70% 2-2-2 Teams of 2, 5 min AMRAP Clean and Jerk 135/95 alternate every 5 reps
Sept 12 2013
Fitness 20 minute AMRAP 5 push ups 10 TRX low rows 15 air squats  Performance 20 minute AMRAP 5 pull ups 10 pushups 15 air squats Sport 5 K Row with stroke rate increases every 1000 m 22-24-26-28-30 ***if you are feeling beat up from this weeks training keep your splits at a comfortable time Rebel Barbell Club Clean and Front Squat technique
Sept 11 2013
Fitness 3 sets DB renegade rows x 5 Pull up negatives x 3 (3 sec eccentric) Box jump 1.1.1 (step down) 2 rounds for times 100 skip rope 250 m run 500 m row 50 KB swings 60 M walk with KB in rack position Rest 2 minutes Sport and Performance 15 minutes practicing HS skills; hold, wall walk, free stand, walking 2 rounds for times 100 DU 250 m row 400 m run 50 KB swings 60 M walk with KB in rack position Rest 2 minutes **goal is to complete 2nd set as close to 1st as possible….no “sand bagging”
Sept 10 2013
Fitness and Performance Back Squats 5-5-5-5-5 Teams of 2, 7 rounds each partners alternate complete rounds 7 DB push press 7 T2B Sport HBBS @80% 5-5-5-5-5 3 sets 10 KB swings (AHAP) 90 seconds rowing @80% (Sub 28 SPM) 2 minute rest between sets 3 sets 15 Burpees (AFAP) 90 seconds rowing @80% (Sub 28 SPM) 2 minute rest between sets This is workout is about remaining consistent during fatigue, maintain a calm demeanor and breathing pattern.