Saturday 8/10/13

FITNESS 1
3 sets:
10 American Swing tough
Row 90 sec @ 90%
rest walk 2 min
+
3 sets:
15 burpees AFAP
Row 90 sec @ 90%
rest walk 2 min
+
Side Bridges – 30 sec/side x 3/side

Notes:
– add weight per set if you can for swings
– same pace EVERY set for row repeats – 6 of them!
– tummy braced for bridge, shoulder packed

FITNESS 2
A. PC – 3,2,1 [3,2,1]; rest 3 min
+
Row 40 sec @ 95-97%
rest walk 5 min x 6

Notes:
– increase loads for 2nd wave on PC, add weight per set for each 3,2,1 wave
– record ALL metrics for row repeats, RPE, distance, avg watts, HR if taken
– if 5 min is too long, you’re not going hard enough or mechanics are off on row

PERFORMANCE
AM
A. Stone to Shoulder practice – 5-10 min
rest as needed
5,4,3,2,1 for time:
Tire Flip Heavy
Rope Climb – 20′
rest as needed
for time:
FW 100 m – 100#/h
15 burpee MU
FW 100 m – 100#/h

PM
100 m IM warm up
then..
Swim 25 m @ 80% effort
rest 30 sec x 30 sets
(rest 5 min b/t each set of 10)
then..
100 m breast cool down

Notes:
– keep it moderate on stone, use heavy ball if no stone, if not ball or stone, warm up for workout
– record tire weight in comments; think “punch and grind”
– PM swim is aerobic intervals – keep it sustainable!

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