Tuesday 7/23/13

FITNESS 1
A. Semi Stiff Legged DL @ 2222; 4-6 x 4; rest 2 min
B. 1 arm DB row @ 20X0; 5-7/arm x 3/arm; rest 30 sec b/t arms
C. DB split squat @ 3131; 5-6/leg x 3 sets/leg; rest 1 min b/t legs
D. Side Plank – 30 sec/side x 4/side; no rest b/t sides

Notes:
knees bent 20-30 deg for DL, low back arched always
elbow high and rotation of torso recommended at top, full protraction of scapula at bottom
front foot flat, weight on front foot, remain tall in split squat
neck, belly button in line for bridge
go up in weight NXT set when top of rep range is achieved

FITNESS 2
A. FS @ 30X3; 3-4 x 3; rest 4 min
B. Heavy 1 arm DB row @ 20X0; 4-7/arm x 3; rest 45 sec b/t arms

rest as needed

for time:
10 thrusters – 135#/95#, 62/43kg
2 rope ascents – 15′
8 thrusters – 145#/100# 65/45kg
2 rope ascents
6 thrusters – 155#/105# 70/47kg
2 rope ascents
4 thrusters – 165#/110# 75/50kg
2 rope ascents
2 thrusters – 175#/115# 79/52kg

Notes:
FS is working sets
row – elbow high, knee on bench, working wrist straight, use mid section to help rotate, full retraction and protraction of scapula
warm up thruster and climb well before circuit

WOMEN’s PERFORMANCE
A. Push press 5, 3, 1, 5, 3, 1; rest 2 min
B. Split jerk; build to a max
C. Incline DB bench press 20-25×5; rest 90 seconds

PERFORMANCE
Run 1 mile for time on track (record 400m splits)

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One thought on “Tuesday 7/23/13

  1. Randy says:

    FITNESS 1
    JZ A. 30-50-50-50kgx 6 B. 30-30-40kgx7 C. 20lb db’s x 6
    Laurian A. 10-10-10-10kg x6 B. 12-15-20×7 C. 12lb db’s x 5
    TJ A. 30-50-55-60kgx6 B. 35lbs x 7 C. 25lb db’s x 5

    FITNESS 2
    Delani A. 30-40-42kgx4 B. 30-30-35lb x 7 + 9:32 4rope lowers, scaled wt
    Andrea A. 15kg x4 B. 20lbs x 7 + 15kg thrusters, rope lowers
    Laura A. 35-45×4-50-50kgx3 B. 25-30-35lbs + 6:38 30kg/35kg
    Jason A. 45kg B. 40kg + 4:35 4 rope lowers 30kg
    John B. A 25-45-55kg B. 30kg
    Mike A. 80-80-90kgx3 B. 70lbs x 7-70lbsx5

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