Friday 8/2/13

FITNESS 1
A. 1 arm DB torso row @ 3110; 5-8/arm x 5 sets; rest 45 sec b/t arms
+
5 sets:
Row 250 m
30 squats
20 American Swing
rest walk 2 min

Notes:
– elbow high, wrist straight, knee on bench
– same time for all sets is goal, pace as needed
– breathe on rhythm with squats, choose KB for unbroken set of 20 each time

FITNESS 2
A. 3 position Hang Power Snatch – 1.1.1 x 4; rest 2 min
B. Shoulder Press – build to a 1RM in 6 min
C. amrap unbroken 1-5 HSPU ladders in 6 min
D. Prowler Push high – 20 m grinder pace; rest walk complete recovery x 5

Notes:
– high, mid thigh, below knee, 1 sec pause each area, hold onto bar
– go for it on Press, be aggressive
– ladder is strict HSPU – 1,2,3,4,5,1,2,3,4, etc…in 6 min, each set unbroken, MUST come down b/t reps

PERFORMANCE
AirDyne 45 min @ Z1 fasted out of bed
(get off bike every 5 min and perform a 10-15 sec L sit on ground + HS walk 15 m)

PM
A. BS @ 20X1; 60% 1RM; 12 sets of 2; rest 45 sec
B. Tall Jerks – 5 sets of 3 – work on feet – moderate loads; rest 1 min
C. TnG CJ “grace” style practice – 5 emom moderate – 6 minutes
+
Row 1 min hard
rest 2 min
Row 1 min harder
rest 2 min
Row 1 min harder than that
rest 2 min
Row 30 sec max effort

Notes:
– keep feet off ground for AM L Sit
– speed out of bottom for BS
– work technique over load for TnG CJ work
– post distances scored for each 1 min row piece + 30 sec row distance

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One thought on “Friday 8/2/13

  1. wolverine915 says:

    FITNESS 1
    Bill: A. 25×8-30×8-30×8-35×8-40×8 + 3:15-3:19-3:24-3:19-3:12
    Martha A. 20×8-20×8-25×6-25×8-30×5 + 4min-3:57-4min-3:56-4min
    Shanna A. 20×8-20×8-25×5-25×5-25×5 + 2:50average
    JZ A. 30×8-35×8-35×8-40×8-45×8 + 2:50average
    Andrea A. 20×8 for all + 3:30 average
    JT A. 30×8-35×8-40×8-45×8-50×8 + 3:20average

    FITNESS 2
    Delani A. 20-25-25-25kg B. 37kg C. 3ladders D. Rx’d dog sled
    Laura A. 20kg for all B. 39kg C. 3 ladders plus 2’s D. rx’d dog sled
    Mike A. 45-46-47kg B. C. 3 ladders + 4’s D. rx’d dog sled

    PERFORMANCE
    Rachel (PM) A. 66kg B. 30-31-32-32-32-32kg C. 42-43-43-43-43-43kg + 280-285-293-153m

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