April 22 2014
Fitness 4 sets: Bent over BB rows x 6-8 reps (pronated) 3 sets: Banded reverse fly’s x 12 4 sets: BB shrugs x 3-5 3 sets: DB biceps curl x 6-10 each (alternating) 4 sets: Scissor kicks x 25 Rest 60 seconds between sets, increase loading each set Performance 4 sets: Weighted pull ups x 3-5 reps Strict T2B x 6-12 1/2 Wall climb, active shoulder hold x 30 sec 1 mile run @80% effort maintaining form for the entire piece Sport AM) 10 K Row @65% effort consistent SPM and split power 10 every 500-1000m PM) 10 minutes work up to Heavy Jerk 15-12-9 Clean and Jerks (T&G) Must hold on to the bar for entire set Rest as needed between sets
April 21 2014
Fitness Front Squats 5 x 2 @75% (5 second pause at full depth) 8 minute AMRAP 10 Burpees 15 DU 20 sand bag lunges 45/30 Performance 15 minutes to establish 1 RM Clean 8 minute AMRAP 1-2-3-4-5-6-7 etc… CTB pull up Ring dip DB snatch (per arm) 50/35 Sport 15 minutes to establish 1 RM Clean 8 minute AMRAP 1-2-3-4-5-6-7 etc… MU Snatch @65%
April 19 2014
Fitness and performance Teams of 2, break up reps as needed 5 rounds for time: 600 m row 50 Wall balls 40 DU 30 KB swings Sport Master’s regional qualifier 2014, event #3 3 rounds for time: 50 calorie row 15 HSPU 50 DU Men 60+ 30 calorie row 15 HSPU with 4″ riser 30 DU
April 18 2014
Fitness Back Squats 5 x 1 @90% 5 sets: GHD hip extensions + DB Biceps curl 30/20 Must complete 30 reps between both movements Rest 2-3 minutes between sets Performance Back Squats 5 x 1 @90% 5 sets: Max reps Pull ups + V-sits Must complete 30 reps between both movements Rest 2-3 minutes between sets Sport Back Squats 5 x 1 @90% 5 sets: Max reps pullups + Handstand (steps) or (hold) Must complete 30 reps with both movements Rest 2-3 minutes between sets