July 29 2013
Fitness 4 sets for technique Push ups x 8-12 Sand bag RDL x 6-8 DB push press x 10-12 Pull up challenge reps Week 6, day 1 Rest 30-45 seconds between movements 4 rounds for time 250m run 15 wall balls 20/14 Sport and Performance Hang Snatch 2-2-2 @65% Front Squats 3-3-3 @75% Back Squat 1-1-1 @85% Every second minute for 12 minutes 20 DU 5 Power Snatch 95/65 – 75/45
July 27 2013
Fitness Teams Relay, run together 800 m row 70 Alternating burpees 60 partner wall ball shots 14/10 50 feet sled push 150/100 50 feet sled pull 150/100 40 ab mat sit up med ball pass 10# each 30 ring rows with feet elevated 20 push ups 400 m run Sport and Performance Teams Relay, run together 800 m run 70 Alternating burpees 60 partner wall ball shots 20/14 50 feet sled push 240/150 50 feet sled pull 240/150 40 partner leg toss 30 pull ups 20 HSPU 1000 m row **Sled push = partner 1…Sled pull = partner 2 **If you are using 2 different wall ball loads, hold ball in rack position until partners ball return to hands… a dropped wall ball shot = no rep.
July 26 2013
Fitness Rowing ladder 10/10-20/20-30/30-40/40-50/50-40/40-30/30-20/20-10/10 light strokes/hard strokes 5 sets of: Sand bag power clean x 5 + front squat x 5 Rest 30 seconds Pull up challenge rep scheme Rest 30 seconds Performance and Sport Olympic total 3 attempts to perform 1 RM of Snatch Clean and Jerk Add together for a total score
July 25 2013
All levels 10-15 minutes of mobility: Rolling and band distraction as a group. “Goat Day” EMOM x 20 Pick 2 movements that challenge you. Reps scheme will be given based upon movement choice. Cool down with: 1000 m light row (20-22 SPM) or 800 m jog (work on pose method) or 1000 m light ski erg (32-36 SPM)