Wednesday 7/31/13

FITNESS 1
AirDyne 30 sec @ 90% aerobic power
rest walk 30 sec x 6

rest as needed

15 min @ 70-80% continuous effort:
5 DB hang muscle clean
10 step ups alt’ing
45 sec continuous jump rope
Farmer’s Walk 25 m – heavier DB’s/hand
5 climbs over object

Notes:
change weights as needed per round for hang muscle clean
keep height constant and sustainable for step ups
make FW tough
pick object to climb over, repeat 5 times per round – can be fence, brick wall, taller bench, etc…controlled landing impt!

FITNESS 2
A. Close Grip Bench Press @ 30X1; 3-4 x 5; rest 3 min
B. Shoulder Press Cluster @ 12X2; 2.2.2 x 3; rest 3 min

rest as needed

Row 1K
rest same time as work time
(repeat 3 times)

Notes:
16-18″ grip for CGBP
rest 10 sec b/t clusters on rack, NOT shoulders
all row sets should be same time – same pace

PERFORMANCE
AM
AD 40 sec @ 85% AER effort
rest 20 sec off machine x 10
(rest 3 min walking) x 3
– 30 total sets

PM

A. PC – build to a 3RM TnG in 10 min
+
4 sets:
8 heavy swings
AD 20 sec MAX effort
rest 4:30
+
4 sets:
8 heavy swings
row 25 sec MAX effort
rest 4:30
+
4 sets:
AD sprints 30 sec MAX effort
rest 4:30

Notes:
– AM AD session should include 3 min warm up and cool down, SAME RPM PER WORKING SETS!
– prefer AM fasted out of bed
– PC, keep feet in same place with all pulls and catches
– work hard on power sets!

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One thought on “Wednesday 7/31/13

  1. wolverine915 says:

    FITNESS 1:
    Martha- AD 76 cal + 4R&3walls
    Bill- AD 70cal + 4R & Jump Rope rx’d
    Jane AD 46cal + 5R & jump rope
    Joy AD 40cal + 4R&FW
    JZ AD 97cal + 4R rx’d
    Shanna AD 88cal + 5R & step-ups
    Andrea- 4R&FW

    FITNESS 2
    Delani A. 20-25-30-35-40kg B. 25-27-30kg + 5:02-4:48-4:49
    John A. 60-60-65-70-70 B. 70-80kg DL + 3:47-4:03-3:50
    Mike A. 80kgx4-100kgx4-110kgx4-110kgx3-110kgx3 B. 60-50-50kg + 4:05-3:57-3:54

    PERFORMANCE
    Rachel AM- ave 75-82rpm PM A. 45-50-55-57-60-2x62kg + 70lbswing 3:53/41cal-4:33/47cal-17/15/15/16cal
    Alex AM? PM A. 80-90-100kg+ 70lb swing 3:35/38cal-4:22/48cal-17/17/16/15cal

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