Monday 7/29/13

FITNESS 1
5 sets:
A1. db step up @ 2020 – 8/leg
rest 30 sec
A2. db bench press @ 3010 – 6-9
rest 30 sec
A3. db bent over rowing @ 2020; 12-20
rest 2 min
+
Row Intervals:
30 sec @ hard effort
walk rest 30 sec x 6

Notes:
try to increase weight per set for weight training pieces; increase weight when top of rep range achieved NEXT SET
weaker leg 1st for all reps for step up, then stronger leg 2nd every set for 8 reps each
low back arched for rowing at all times, elbows high
same pace EVERY set is goal for rowing intervals

FITNESS 2
A. Find your Max Vertical Jump – 3 attempts
B. EMOM – 12 min
odd – PS TnG – 60-65% 1RM x 3
even – 1 MU + 5 ring dips

rest as needed

5 sets incremental effort:
PC TnG x 3
6 burpees AFAP
AD 15 sec max sprint
walk rest 4 min

Notes:
PS 1RM, not Snatch 1RM used for EMOM
stick to testing rules for jump
feet remain in place for TnG work, no movement
increase effort per set to max effort for last set on power sets
add weight per set to PC, plan this out before hand

WOMEN’s PERFORMANCE
A. Close Grip Bench Press @ 30X1; 3,3,3,3; rest 2 min
B. Strict Press @ 12X2; 4-5 x 3; rest 2 min
C. Weighted Pull-Ups @ 21X0; 2-3 x 3; rest 90 sec
D. 1 arm heavy DB torso row @ 20X0; 4-5/arm x 3; rest 45 sec b/t arms

Notes:
– pure strength work today, get that CNS fired up to lift damn it!
– no knee bend on press, pull-up grip you choose, no kip allowed!
– elbow high on row! Heavier than the 19th

PERFORMANCE
AM
A. Hang Power Snatch – just below knee cap paused – 1.1.1 x 4; rest 3 min – drop and reset bar each time – pause 2-3 sec at just below knee
B. Snatch Pulls – 130% max Snatch – 4 sets of 2; rest 90 sec b/t sets -use straps, MAX 2 sec b/t pulls
C. EMOM – 12 min
odd – PS – 55% 1RM x 4 TnG
even – 1 MU + 10 ring dips
D. Medball GHD Sit up – 10-15 x 3; rest 1 min

PM
Row 5K Z1

Notes:
– work on feeling that posterior chain work and activate and move weight
– be aggressive on force into ground for pulls
– adjust angle for TnG work
– row effort is easy and consistent, create easy breathing rate, flush it out

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