Sept 11 2013
Fitness 3 sets DB renegade rows x 5 Pull up negatives x 3 (3 sec eccentric) Box jump 1.1.1 (step down) 2 rounds for times 100 skip rope 250 m run 500 m row 50 KB swings 60 M walk with KB in rack position Rest 2 minutes Sport and Performance 15 minutes practicing HS skills; hold, wall walk, free stand, walking 2 rounds for times 100 DU 250 m row 400 m run 50 KB swings 60 M walk with KB in rack position Rest 2 minutes **goal is to complete 2nd set as close to 1st as possible….no “sand bagging”
Sept 10 2013
Fitness and Performance Back Squats 5-5-5-5-5 Teams of 2, 7 rounds each partners alternate complete rounds 7 DB push press 7 T2B Sport HBBS @80% 5-5-5-5-5 3 sets 10 KB swings (AHAP) 90 seconds rowing @80% (Sub 28 SPM) 2 minute rest between sets 3 sets 15 Burpees (AFAP) 90 seconds rowing @80% (Sub 28 SPM) 2 minute rest between sets This is workout is about remaining consistent during fatigue, maintain a calm demeanor and breathing pattern.
Sept 9 2013
Fitness Push press 3-3-3-3-3 12 minute AMRAP 15 KB swings 20 wall balls 30 skip rope revolutions Sport and Performance 15 minutes work up to today’s heavy Split Jerk For times: 500 m row 15 STOH 135/95 Rest 3 minutes 500 m row 20 STOH 115/75 Rest 3 minutes 25 STOH 95/65
Oct 9 2013
Fitness Pull up (negatives) 3-3-3 + 10 jumping pull ups each set 5 minute clock x 2 20 Burpees 250 m row 20 KB swings AMRAP DU Rest 2 minutes between rounds Performance Weighted pull ups 3-3-3 + max BW strict pull ups each set 5 minute clock x 2 20 Burpees 250 m row 20 KB swings 24kg/16kg AMRAP DU Rest 2 minutes between rounds Sport 10 minutes of shoulder stability practice: reach roll and lifts band 90/90 rotations scapular push ups 15 minutes practicing HS skills: wall climb, free stand, walking 30 minutes of glut/hamstring mobility practice