Tuesday 8/6/13

FITNESS 1
21,18,15,12,9 rep rounds for time:
DU’s
Sit Ups

rest 3 min

5 rounds @ 90%:
Row 200 m
30 sec HS hold

rest 3 min

for reps:
2 min max DU’s
2 min max lunges
2 min max DU’s

Notes:
– reach and touch as far as possible overhead when shoulders on ground for sit ups and as far as possible in front for sit ups at top
– packed shoulders, hollow out for HS hold; keep breathing
– go for it on DU’s, stay tall on lunges

FITNESS 2
A. PC TnG x 5 emom – 55% 1RM – 8 min
B. PS TnG x 3 emom – 62% 1RM – 8 min
+
4 sets:
Russian Swing heavy x 10-15
15 ring dips
25 DU’s AFAP
rest 2 min active

Notes:
– elbows through at top on PC – form over weight
– work on game pace reps for PS, adjust hip angle for TnG, keep feet still
– add weight per set if you can for KB
– record times per set for intervals

PERFORMANCE
AM
Row 7K @ easy pace
(get off rower every 1K for 30 sec to move around)

PM
A. Box Jump practice – 5 min
B. KB Snatch practice – 5 min
C. Clean and Jerk – build to 20% less 1RM in 5 sets; rest only as needed to change weights
D1. RDL @ 3011; 4-5 x 4; rest 2 min
D2. Omni Grip Bench Press @ 30X0; 4-7 x 4; rest 2 min

Notes:
– work on perfect form for row, record avg HR and pace
– work on TnG jumps and positioning on KB snatch
– omni = 22′ grip set 1, 20″ grip set 2, 18″ grip set 3, 16″ grip set 4

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