Nov 13 2013
Fitness 3 sets: Goblet squats x 6 (3 sec pause at bottom) Bent over KB Row x 10 (alternating) Heavy Russian swings x 15-20 (unbroken) 5 rounds for time: 6 Heavy sand bag DL 9 Heavy sand bag hang cleans 12 Heavy sand bag jerks Rest 60 seconds between sets Performance and Sport 5 sets of: 1000 m row Rest 3 minutes between sets All sets should be within 10 seconds of each other. Intensity is based on today’s overall feeling.
Nov 12 2013
Fitness 5 minute sets x 4 Row 500 m then… AMRAP 10 DU or 25 singles 5 Burpees Rest 3 minutes between rounds Performance 5 minute sets x 4 3 HSPU 6 T2B 12 DU Row 500 m then… AMRAP Burpees Rest 3 minutes between rounds Sport Power cleans (off blocks) 3-3-3-3-3 50-70% Power Jerk (off rack) 3-3-3 @75% Accessory Bench press 3-3-3 @80%
Nov 11 2013
Fitness and Performance 50-40-30-20-10 Wall balls Box jumps KB swings Sport For time 10 HSPU 15 DL 250/185 25 Box jumps 30/24 50 pull ups 100 wall balls 200 DU 400 m run 45#/25#
Nov 9 2013
Fitness and Performance 4 x 5 minute sets 500 m row 400 m run Max reps DU Rest 5 minutes between sets Sport Snatch 2-2-2-2 50-80% HBBS 3-3-3-3-3 60-80% OHS 3-3-3-3-3 50-70%