July 5 2013
Fitness A) 400 m row 10 Russian swings 40 single skips Rest 4 minutes B) 800 m row 20 Russian swings 80 single skips Rest 4 minutes C) 1000 m row 30 Russian swings 100 single skips Sport and Performance A) 500 m row 15 KB swings 24/16 30 DU Rest 4 minutes B) 1000 m row 30 KB swings 24/16 60 DU Rest 4 minutes C) 1500 m row 50 KB swings 24/16 100 DU ***Airdyne and Ski erg are also an option 🙂
July 4 2013
Fitness 4 sets for technique Single hand, single leg shoulder press x 6-8 each Medicine ball clean x 10 GHD hip extension x 12 4 sets for time 250 m row 12 box jumps 6 Burpees Performance and sport 1-1-1-1-1-1-1 Split Jerk For time 100 DU 800 m run 60 wall balls 40 pull ups 20 burpees 10 HSPU
July 3 2013
Pull up Challenge, Week 2 Day 2 Fitness 4 sets x 6-8 reps Deadlifts 4 rounds for time 25 kb swings 250 m run AMRAP DU x 60 seconds Score = time + Total DU Performance Deadlifts 5-5-3-3-3 4 rounds for time 25 KB swings 250 m run AMRAP HSPU x 60 seconds Score = Time + Total HSPU Sport Deadlifts 5-5-3-3-3 4 rounds for time 25 KB swings 24/16 250 m run AMRAP HS walk x 60 seconds Score = TIme + HS distance
July 2 2013
Fitness Shoulder press 5-5-5-5-5 work up to a heavy 5 RM For time: 1-10 Push press @65% of today’s max set 10-1 V sit ups Sport and Performance 2-2-2-2-2 Drop Snatch For time: 1-10 Power Snatch 95/65 10-1 T2B