July 10 2014
Fitness 3 sets: Bird dogs x 6 Bench dips x 8-12 Side plank hold x 20 sec each 5 minute AMRAP 5 burpees 5 jumping pullups Rest 5 minutes 5 minute AMRAP 50 SU 100 feet farmer carry Performance 3 sets GHD hip extensions x 12 Triangle push ups x 6-10 Side plank x 20 sec each 5 minute AMRAP 5 Burpee pull ups 5 DB snatches 40/25 5 minute Rest 5 minute AMRAP 25 DU 100 feet farmer carry 50/40 Sport 10 minutes: Build up to a heavy Deadlift For times: 20 DL @155/105 250 m row Rest 2 minutes 15 DL @185/115 500 m row Rest 2 minutes 10 DL @225/155 750 m row Rest 2 minutes 5 DL @275/185 1000 m row Optional 20 rep back squat +5lbs over last effort
July 9 2014
July is focused on developing a strong strict pull up. Today is Pull up workout #1. To start this program find the assistance or loading that will allow you to perform 3-5 strict pull up with perfect form. Fitness 4 sets: Contralateral DB RDL x 6 each side Rest 60 seconds Split stance DB press x 3 + OH lunge x 3 Switch legs each set For time: 50 Wall balls 250 m run 25 sit ups 400 m row 25 sit ups 250 m run 50 wall balls Performance 4 sets: RDL x 3-6 Rest 60 seconds Split stance BB press x 3 + OH lunge x 3 Switch legs each set For time: 50 Wall balls 250 m run 15 T2B 400 m row 15 T2B 250 m run 50 wall balls Pull up workout #1 Set 1) 3 reps Set 2) 3 reps Set 3) 2 reps…
July 8 2014
Fitness and Performance x 5 sets 10 Burpees 15 KB swings 250 m run Rest 2-3 minutes between sets Sport 7 sets of complex 1 heavy OHS + 2 Max height Box jump Rest 2 minutes 10 minute AMRAP 5 DB snatch R 5 Waiter lunges R 3 Burpee + Bar MU 5 DB snatch L 5 waiter lunges L
July 7 2014
Fitness For completion: 10-9-8-7-6-5-4-3-2-1 push ups 5-10-15-20-25-30-35-40-45-50 calorie row Intensity at a level that will allow all push ups to be performed strict: shoulders & hips rise simultaneously Performance 10 minutes: Kipping and DU practice Shoulder and thoracic mobility/stability 3 minute AMRAP x 4 10 DU + 2 pull ups 20 DU + 4 pull ups 30 DU + 6 pull ups etc… Rest 1 minute between sets Continue where you left off Sport 5 sets of complex: Front Squat + Jerk @80% 5 sets of complex: Snatch high pull + hang snatch @80% 2-2-2-2-2 Power clean (heavy) optional: “Super Squats” 20 rep back squat @60%