June 21 2013
Fitness 10-10-10 Front squat @50% 3 rounds for time 50 single skips 25 DB push press 25 flutter kicks (over/under =1) Performance 3-3-3-3-3 Front squats @ 65% Speed from the bottom 4 rounds for time 25 DU 10 HSPU 10 T2B Sport 2-2-2-2-2 1 and 1/4 Front squats @ 80% For time 50 DU 30 HSPU 20 T2B 50 DU 20 HSPU 15 T2B 50 DU 10 HSPU 10 T2B
June 20 2013
Fitness 4 sets One arm DB row x 6-8 TRX reverse fly I-T-Y x 9 60 seconds of DU practice 3 rounds for reps 60 seconds of KB swings 60 seconds of Step ups 60 seconds of plank 60 seconds of rest Sport and Performance 1-1-1-1-1-1-1 Hang Snatch heaviest possible, rest 60 sec. 4 rounds for total working time of: 15 Power Snatches 75/55# 10 Strict Pull-ups 15 Burpees *Rest 1:00 after each round.
Pull up challenge
So you say that spending too much time staring at the pullup bar during workouts is driving you crazy? Well… Pull ups deserve respect. They are a compound movement that recruit a tremendous amount of upper body musculature. Pull ups develop latissimus dorsi, brachialis, brachioradialis, biceps brachii, triceps brachii [stabilizer], teres minor, teres major, deltoids, infraspinatus, rhomboids, levator scapulae, trapezius, and pectoralis minor. Over the next 6 weeks we are going to increase our pull up power as a group. Here’s our plan for the next 6 weeks. Pull up challenge Now lets clarify… We are talking about a strict pull up with an overhand (pronated) grip. The movement starts hanging from the bar with arms at full extension and finishes with chin above the bar. First we are going to test the number of unbroken strict pull ups you can perform then input that data into the following program. …
June 19 2013
Fitness 15 minutes of skill work and mobility practice 4 sets for max reps 2 minute clock 250 m row max Push ups Rest 3 minutes Performance 15 minutes of skill work and mobility practice 4 sets for max reps 2 minute clock 250 m row max bench press 95/65 Rest 3 minutes Sport 15 minutes of skill work and mobility practice 4 sets for max reps 2 minute clock 250 m row max bench press 135/95 Rest 3 minutes