Sept 24 2013
Fitness and Performance TGU x 3 each arm Bulgarian split squats x 6-8 each leg Weighted Plank hold x 45 seconds 3 rounds: 400 m run 25 ab mat sit ups 15 Burpees 2 minute Rest Sport Snatch High pull @65%-85% (of snatch) 3-3-3-3-3 Power Snatch @65% 3, 70% 3-3, 75% 3 Power Clean @65% 3, 70% 3-3, 75% 3 Power Jerk @65% 3, 70% 3-3, 75% 3
Sept 23 2013
Fitness 4 sets: 1 hand/1 leg shoulder press x 12 each Strict K2E x 6-8 60 seconds DU practice 12 min AMRAP 15 sand bag clean and press 50 skip rope revolutions (30 DU unbroken) Sport and Performance Shoulder press 3-3-2-2-1-1 4 sets of complex, rest 60 – 90 sec between each set 1 arm KB swing x 5 each 1 arm KB C&J x 5 each 1 arm KB Snatch x 5 each Treat this as a skill development workout, choose a load you can move efficiently for the entire time
Sept 21 2013
Teams of 3, 25 minute AMRAP One person rowing the other 2 alternate the following rep scheme 5 pull ups 10 push ups 15 air squats Score is total rowing distance + # of sets completed Athletes must rest when rower stops. To maximize success: Communication and strategy are key….and remember even the best plans will change on the fly.
Sept 20 2013
All levels 10 minutes of mobility then… 10 minutes practicing the workout movements Goat day EMOM x 20 Pick 2 movements that you are working on perfecting, every minute perform movement and rest with time remaining. Rep scheme will be given based on difficulty and your experience. some examples include: Toes to bar, pull ups, pistols, DU, MU, HSPU, Handstand walk, dips,