Tuesday 7/30/13

FITNESS 1
AMRAP wall balls in 1 min
rest 20 sec
AMRAP DU’s in 1 min
rest 20 sec
AMRAP GHD Back Extensions in 1 min
rest 2 min x 4

Notes:
use BUTT on extensions to move body
record reps/minute sets
walk actively for 2 min rest b/t sets

FITNESS 2
A. BS – 60% 1RM; 10 sets of 3 @ 20X1; rest 60 sec
B. Wtd Wide Grip Chin ups @ 21X0; 3-4 x 4; rest 2 min

rest as needed

for time:
Run 800 m
rest 2 min
for time:
60 DU’s
25 L Pull ups
60 DU’s
25 strict pull ups
60 DU’s
25 CTB pull ups
60 DU’s
rest 2 min
for time:
Run 800 m

Notes:
work on concentric speed for BS
“wide” means wider than you normally do pronated, THROAT TO BAR!
AER work – try to make the 800’s the same each time, PERFECT reps on pull ups

WOMEN’s PERFORMANCE
15 min warm up – aerobic and light
(1 min row, 1 min AD, 1 min skipping, 1 min run, 1 min D-ROM x 3)
+
20 reps at your pace
– dead hang to inverted – stick chest through and pause 1 sec at top, control lowering through scapulae
+
HS hold into front roll onto mat, walk back x 5/set; rest 1 min x 3
+
L sit in rings – accumulate 120 sec – shoulders down, neck tall!
+
10 min aerobic cool down
(1 min row, 1 min run x 5)

Notes:
– work scapulae well in DH2I and perfect the roll from HS
– use aerobic work as base support, no redlining or hard efforts!

PERFORMANCE
A. BS @ 20X2: [5,5,5]{5,5}; rest 5 min b/t sets
B. Tall Jerks – 6 sets of 3; rest 1 min – moderate, work on feet
+
for time:
10 thruster – 155#/100#
10 MU’s
10 thruster – 165#/105#
10 MU’s
10 thruster – 175#/110#

Notes:
– first 3 sets of 5’s in BS feel it out, if training age is low, make them work
– last 2 sets of 5’s are tough 5’s – have at it
– jerks – work on feet, not ego
– think perfect form and execution for circuit, not speed or redline

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2 thoughts on “Tuesday 7/30/13

  1. wolverine915 says:

    FITNESS 1
    Shanna WBS @ 8lb 31-31-28-26, BJ@20″ 15-16-16-15, BE 23-22-22-10
    JZ WBS @ 20lb 26-17-16-18, BJ @24″ 20-19-17-18, BE 24-20-20-24
    Andrea WBS@10lb 24-26-27-31, BJ@10″ 26-24-27-30, BE 11-15-15-20

    FITNESS 2
    Laura A. 45kg, B. bodyweight, + 4:08, 22:50 scaled, 4:31

    PERFORMANCE
    Rachel A. (82,85,67kg)(89,90kg) B. 20-25-30-30-30-30kg + 9:30 ring thing
    Alex A. (110-110-120kg)(125-125kg) B. 40-40-40-45-45-45kg + 27:06 rxd

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