Wednesday 8/7/13

FITNESS 1
A1. amrap strict chin ups; rest 1 min x 5
A2. amrap strict dips; rest 1 min x 5
+
Row 5K time trial

Notes:
– record all reps for chin ups and dip
– elbows above shoulders at bottom of dip, full ext of arms at bottom for chin ups, throat to bar at top
– record 1K splits for 5K row

FITNESS 2
A. Press Cluster @ 12X2; 1.1.1.1 x 6; rest 2 min
+
3 sets:
10 burpees AFAP
10 toes to bar unbroken AFAP
rest walk 90 sec
+
3 sets:
20-30 wall balls unbroken
rest 30 sec
AD 20 sec @ 95% effort
rest walk 2 min

Notes:

– rack weight b/t clusters – NOT on shoulders
– work on speed on burpee and T2B
– choose weight appropriate for unbroken for wall balls
– record peak watts per set for AD and rpm

PERFORMANCE
AM
4 sets – higher effort and load per set:
Low Prowler – 25 sec
walk rest 4 min
+
4 sets – higher effort per set:
PC TnG x 5 moderate
Run 40 yds
walk rest 4 min
+
4 sets – max per set:
AD 15 sec all out
rest 3:45

PM
20 min @ 80%:
1 rope climb – 20′
3 bar muscle ups
50 m HS walk
10 pistols

Notes:
– warm up well for AM sprints – leave some on table for AD
– keep weight light to moderate and form solid on PC TnG
– sustain constant pace without redline in PM – keep moving, piece by piece

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