May 24 2014
Fitness and Performance With a partner 10 rounds for time 250 m row 10 wall balls 5 burpees alternating each movement Sport “Holleyman” 30 rounds for time: 5 wall balls 3 HSPU 1 Power clean @70%
May 23 2014
Fitness and Performance Front Squats 3-3-3-3-3 AMRAP 4 minutes 10 KB swings 10 TRX/Ring rows Rest 4 minutes AMRAP 4 minutes 10 Box jumps 10 Pushups Sport 7 sets of complex: Clean grip DL + Clean pull + Power clean & Jerk Each rep from the floor AMRAP 4 minutes 10 KB swings 32/24 10 Pull ups Rest 4 minutes AMRAP 4 minutes 10 Box jumps 24/20 10 T2B
May 22 2014
Fitness 10 minutes of: Thoracic mobility 3 sets: 30 on : 30 off supine hollow hold 3 sets: 30 on : 30 off DU practice 4 rounds for time: 250 m run 30 DU (100 SU) 20 sit ups Performance 10 minutes of: Thoracic mobility 3 sets: 30 on : 30 off hollow holds on hands 3 sets: 30 on : 30 off wall climb to support @30 degrees 4 rounds for time: 250 m run 30 DU 12 T2B Sport 10 minutes of: Thoracic mobility 3 sets: 30 on : 30 off hollow holds on hands 3 sets: 30 on : 30 off weight shift shoulder taps (wall support) 1 mile run Rest 3 minutes Row 1500 m Rest 3 minutes 1 mile run Record times separately
May 21 2014
Fitness and Performance T/TT 3000 m row @2 K +5 pace Work up to a “heavyish” 3 RM Back Squat then establish a 20 RM Back Squat Sport Rest Day Notes about Row: Take your best 2 K split time then add 5 seconds to establish the split you will maintain for the entire piece. Example 2 K of 8 minutes = 2:00 split, therefore today’s effort will be at a 2:05 split. Work on establishing the perfect slide distance based on you leg length and hold for the entire piece. Notes about Squat: Find a comfortable rhythm for this effort and loading is approximately 50-60% based on your experience. Consistent movement with a slight pause at the top to catch breathe will be key to success. If you pause for more than 3 seconds at the top position your challenge is over. If this is your first time attempting…