July 15 2013
Fitness Re-test for pull up challenge Pull up challenge Week 4, Day 1 4 sets for load: One arm DB Row x 6-8 Rest 45 seconds Ring dips x 3-6 Rest 45 seconds Russian KB swings x 10-12 (AHAP) 15 minutes to work on Level One requirements Coach will be available to assist Performance and Sport “The other total” 3 attempts at 1RM of: Power Clean Bench press Overhead Squat ***add heaviest set of each together for total
July 13 2013
Fitness 4 minute AMRAP 10 Wall balls 20/14 20 Ab mat sit ups 30 Russian KB swings 100 single skip rope revolutions Rest 2 minutes 6 minute AMRAP 10 Wall balls 20/14 20 Ab mat sit ups 30 Russian KB swings 100 single skip rope revolutions Rest 2 minutes 8 minute AMRAP 10 Wall balls 20/14 20 Ab mat sit ups 30 Russian KB swings 100 single skip rope revolutions Sport and Performance 4 minute AMRAP 10 Shoulder to overhead 135/95 20 Box jumps30 KB swings 40 DU Rest 2 minutes 6 minute AMRAP 10 Shoulder to overhead 135/95 20 Box jumps 30 KB swings 40 DU Rest 2 minutes 8 minute AMRAP 10 Shoulder to overhead 135/95 20 Box jumps 30 KB swings 40 DU
July 12 2013
Fitness 15 minutes practice the power clean progressions (med ball clean, clean grip DL, Hang clean) 5 rounds for time: 250 m row 10 KB swings 20 jumping lunges Sport and Performance 3-3-3-3-3 (T&G, AHAP) Power clean “Erin” 5 rounds of 15 DB split cleans 40# 21 pull ups Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
July 11 2013
Option #1 For times: 1 mile run Rest 8 minutes 800 m run Rest 4 minutes 400 m run ***Review August 2012 results Option #2 For technique 2000 m row (22-24 spm) Rest 8 minutes 1000 m row (24-26 spm) Rest 6 minutes 500 m row (26-28 spm) Option #3 For technique Ski erg 2000 m ski (26-28 spm) Rest 8 minutes 1000 m ski (28-30 spm) Rest 6 minutes 500 m ski (30 – 32 spm) Option #4 Airdyne for calories 8 minutes on 8 minutes rest 6 minutes on 6 minutes rest 2 minutes on A quick note about today’s workout: Each option can be used as either active recovery or max effort. Discuss your decision with your coach. The choice should be simple based on your performance and efforts this week. Enjoy.