May 29 2014
Fitness 3 sets: DB shoulder press x 10-12 One arm DB Row x 6-8 60 seconds DU practice 5 rounds 10 push ups 20 mt. climbers 30 sit ups Performance Shoulder press 3-3-3-3-3 5 rounds 10 pull ups 20 push ups 30 sit ups Sport EMOM x 12 Snatch minutes 1-4 = 3 reps @60-70% minutes 5-8 = 2 reps @70-80% minutes 9-12 = 1 rep @80-90% Goal is consistency, no misses 3 rounds for time: 20 DB Snatch 50/40 10 M HS walk 10 Pistols 1 MU 10 M HS walk
May 28 2014
Fitness 10 minutes: Dead lift technique Performance Build to a heavy 5 Dead lift Sport Deadlifts 5 x 5 @80% All levels “Repeated power output test” Set the damper 2-3 higher than your normal set up 6 rowing intervals: 60 seconds row watts @BW then… 8 pulls x max effort Rest 2 minutes Record last pull on each set then add together and divide by your body weight. Example: Man weighing 200# 6 sets added together = 2,790 watts 2,790 watts divide by 200 # = 13.95 Technique notes: “70% ish of your power output is coming straight from the legs on the drive. As soon as the drive ends, your watts are going to go down because you’ve disengaged the larger power-producing muscles. This is one of the reasons why feeling the suspension on the handle is so important. Opening the back too early will decrease your watts, as…
May 27 2014
Fitness and Performance 5 sets of 5 Back Squats EMOM x 10 3 Burpees 9 Wall balls Add 1 WB on each additional set Sport 5 x 2 HBBS @85% For time: 30 Back squats @135/95 100 DU 10 HSPU 20 Front squats @115/75 75 DU 10 HSPU 10 Over head squats @95/65 50 DU 10 HSPU All lifts must be taken from the floor, Compare to April 2013,
May 26 2014
Fitness 3 sets: DB chest press x 10-12 3 sets: Banded chest fly’s x 15 3 sets: Dips x 12 – 15 For times: 500 m row 15 KB swings 75 SU Rest 3 minutes 500 m row 30 KB swings 150 SU Performance 3 minute AMRAP x 2 2-4-6-8-10 Push ups + Pull ups + Air Squats Between each set x 10 DU Rest 60 seconds between AMRAP’s Every time you complete the ladder start back at the bottom For times: 500 m row 15 KB swings 30 DU Rest 3 minutes 500 m row 30 KB swings 60 DU Sport 7 x 1 Hang Snatch 5 x 2 Halting Snatch DL (mid thigh) hold for 3 seconds 5 x 3 Jerk Balance