March 18 2015
Fitness Pause Front Squats 2-2-2-2-2 4 sets Alternating DB shoulder press x 12 One arm DB Row x 8-10 Banded reverse fly’s x 12’s Rest 60-90 seconds Performance and Sport Pause Front Squats 2-2-2-2-2 Jerk (Rack) 1-1-1-1-1-1-1
March 17 2015
All levels Teams of 2, 4000 m row 300 Sit ups 200 DU 100 Burpees to target Both working at the same time Partition all reps any way the team decides
March 16 2015
Fitness 3 sets NFT Russian step ups x 8-10 each leg Horizontal ring row x 5-10 Hollow rock x 12 5 sets for reps 40 seconds step ups 20 seconds Russian swings 60 seconds Rest Performance and Sport 3 sets NFT Pistols x 6-8 each leg Strict CTB x 3-8 reps Alt. DB Shoulder press x 12 3 sets for reps 40 seconds Thrusters 95/65 20 seconds Burpee over bar 60 seconds Rest Bonus work for the Sport group: NFT 21 – 15 – 9 DL @225/155 HS walk end of gym and back to the bar
March 14 2015 – 15.3 Event
CONDITIONING PREP: 10-15 minutes of your choice cardio Mix in 10-20 UB DU Every 3-4 minutes with relaxed breathing MOB: Pec/Scap release with lacrosse ball or super nova Banded Bully Hip/ankle mobility based on individual needs Shoulder prep: Banded reverse fly’s T-Y-I’s Crab walks Primal passthru’s Bar hang with scapular engagement Specific prep: 1-3 sets at “race pace” 1 MU 5 Wall balls 10 DU 14 minute AMRAP 7 MU 50 Wall balls 20/14 100 DU