May 6 2014
Fitness 4 sets Horizontal ring rows x 6-8 Russian step ups x 6-8 each DU practice x 60 seconds EMOM x 10 3 Burpees 9 wall balls Performance 4 sets Strict Pull ups x 6-8 Russian step ups x 6-8 each 30/25 UB DU x 30-50 EMOM x 10 3 Burpees 9 wall balls 20/14 Sport AM) 5 K Row Tempo training @ 65% effort Consistent Split & SPM are key here! PM) Olympic lifting
May 5 2014
Fitness and Performance 3 sets of: DB RDL x 8-10 BB shrugs x 10-12 Scissor kicks x 50 Rest 60 sec between each movement For distance: “Death by 10 m” Sport Deadlifts 5 x 3 @80-85% 4 sets for times: 300 m row 10 OH walking lunges 95/65 10 Burpee over bar 1 rope climb 15′ Rest 3 minutes
May 3 2014
Fitness and Performance Tabata Row Rest 1 minute Tabata Air Squat Rest 1 minute Tabata Pull ups Rest 1 minute Tabata Push ups Rest 1 minute Tabata Sit ups Compare to Dec.20.2013 results Sport EMOM x 12 3 Clean and Jerks 3 sets @60% 3 sets @70% 2 sets @75% 2 sets @80% 2 sets @85% For time: 500 m row 5 snatch @135/85 5 rope climbs 15′ 15 CTB pull ups 5 C&J @135/85 500 m row
May 2 2014
Fitness and Performance 3 RM back Squat tester 7 minute AMRAP: 40 calorie row 40 wall balls 40 KB swings If you complete the KB? Jumps back on the rower+ Sport 1 RM Back Squat tester 7 minute AMRAP 15 calorie Airdyne 100 m front rack sand bag carry 90#/60#