Oct 3 2013
Fitness and Performance 10 minutes of thoracic mobility 10 minute of splits and deep squat holds 15 minutes rowing: 4 minutes @22, steady, 1 min @26 full pressure 4 minutes @22, steady, 1 min @28 full pressure 4 minutes @22, steady, 1 min @30 full pressure Sport Clean and Jerk 3-3-3-3-3 @50-80% Front Squats 5-4-4-3-3 @50-70%
Oct 2 2013
Fitness For time: 30-25-20-15-10 Burpees KB swings Sit ups Performance KB @ 24kg/16kg American style Sport 10 minutes of thoracic mobility 10 minutes working on splits and handstand positions 15 minutes rowing: 4 minutes @24, steady, 1 min @28 full pressure 4 minutes @24, steady, 1 min @30 full pressure 4 minutes @24, steady, 1 min @32 full pressure
Oct 1 2013
Fitness and Performance Back Squats 10-10-10 then… 1 Drop set: Add 10# to you last set then perform 6 reps… drop the weight by 20% and perform max reps… drop weight another 20% and perform max reps Plan ahead for this one and have a partner help you pull off the weights. Every 6 minutes x 3 30 wall balls 500 m row Rest with time remaining Sport EMOM x 10 Snatch + Hang Snatch Increasing loads from 50-80% (perfect form allows increase in load) HB Back Squats 5-4-4-3-3 up to 70% Create maximum core tension to increase your squat depth and maintain lumbar curve
Sept 30 2013
Fitness 2 sets Sand bag clean x 12 One arm DB row x 6-8 (AHAP) Bar hang in hollow hold x 30 seconds Teams complete the following for time: 3000 m row 250 m farmer walk Teams of 2 is preferred, but teams of 3 okay, 2 athletes can work at the same time Team decides how to break up distance I length from gym to barrier and back = 50 m Performance 15 minutes building up to today’s 3 T&G Power clean 5 rounds for time 5 power cleans 10 box jumps set #1-2 @60%, #3-4 @70%, #5 @80% (athlete adds weight to bar) Sport 15 minutes building up to today’s 3 T&G Power clean 5 rounds for time 5 power cleans 10 box jumps 24″/20″ set #1-2 @135, #3-4 @165, #5 @185 (athlete adds weight to bar)