Friday 7/26/13

WE WILL NOT HAVE A 4:30 OR 5:30 CLASS TODAY. PLEASE COME TO MICHAELLA’s GYM PARTY AT 5:30 INSTEAD:)

FITNESS 1
4 sets:
Strict Press 5 reps tough
Row 300 m @ 95% effort
rest walk 2 min
+
4 sets:
KBS American x 10-15 tough unbroken
AD 45 sec @ 95% effort
rest walk 2 min

Notes:
try to add to press weight per set; same weight across for swings
record times for row and distance for AD each set to ensure proper pacing and output

FITNESS 2
A. paused hang HPS @ knee – 2,2,2,2,2; rest 90 sec
B. Strict Shoulder Press @ 12X2; 10,5,3; rest 2-4 min

rest as needed

4 sets:
20 DU’s AFAP
rest 3 breaths
PP TnG x 10 moderate
rest 3 breaths
15 pull- ups
walk rest 3 min

Notes:
HPS weight moderate, be fast and work pockets and hip extension, NOT load
“strict” means strict form, obviously build per set
density sets – add weight per set to PP

WOMEN’S PERFORMANCE
A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec
A2. Standing PRess @ 22X1; 5-6 x 3; rest 90 sec
A3. Mixed GRip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec
A4. Single Arm DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec
+
for time:
60 knees to elbows
50 ring push ups
40 ghd sit ups
30 burpees
20 slam balls
10 farmer’s walk trips – 25 m each – 1 pd/h

Notes:
– goal is to get into rep range every round for upper work
– mixed grip means pull to supinated hand and chin over supinated hand each time
– get that elbow high on torso row and allow some “english” in movement, full protraction and retraction
– FW 250 m total

PERFORMANCE
A. Snatch Cluster – 1.1 x 8 sets; rest 2:30 b/t sets, rest 10 sec b/t reps
B. PP x 3/Jerk x 1 – one set every 90 sec – 4 sets
C. GH Raises – 10-15 x 3; rest 1 min
+
for time:
150 DU’s
rest 1 min
for time:
15 L pull ups
10 S2O – 185#/120#
12 L pull ups
10 S2O – 185#/120#
9 L pull ups
10 S2O – 185#/120#
6 L pull ups
10 S2O – 185#/120#
3 L pull ups
rest 1 min
for time:
150 DU’s

Notes:
– all sets working sets for Snatch, ride it down if catch is high
– work on strength for PP and feet position for jerk – moderate loads
– barbell from floor for “grinder”, keep pace at “punch and move” feel, no redlining
– work on sprinting it out for last reps of DU’s

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