Friday 8/9/13

FITNESS 1
A. DB single arm push press – build to a 5RM per arm in 10 min
B. DB powell raises @ 3010; 6-8/arm x 3; rest 1 min b/t arms
C. DB back extensions @ 2020; 10-15 x 3; rest 90 sec
D. AD sprints – 20 sec MAX effort; rest 2:40 x 5

Notes:
– core tight when DB overhead
– work HARD on AD sprints!

FITNESS 2
A. PS x 1/Sn Bal x 2/OHS x 3 – 5 sets – moderate effort; rest 1 min
B1. Thruster x 5/Push Press x 5; rest 2 min x 4
B2. Ring Rows @ 2020; 10-15 x 4; rest 2 min
+
Five rounds for time of:
10 Hand-Release Push-Ups
20 Kettlebell Swings (24/16 kg)
30 Double-Unders

Notes:
– work on positioning, NOT load for A
– unbroken sets from rack or ground for B1, 5 thrusters, then right into same weight and 5 push press – all TnG reps
– wrists straight, full protraction and retraction on rings, change feet to increase/decrease effort

PERFORMANCE
AM
Row 1K easy
then…
Run 200 m @ 80%
walk rest 1 min x 10
then…
Row 1K easy

PM
A. Thruster – build to a 1RM in 12 min from ground
B1. Thruster – 10,10,10; rest 20 sec
B2. CTB chin up x 15 unbroken x 3; rest 3 min
C. AMRAP Du’s in 45 sec; rest 15 sec x 8

Notes:
– work on form on running in AM, rows should be easy effort
– be aggressive on thruster in PM
– unbroken reps of 10 for B1 is expected

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