Monday 8/12/13

FITNESS 1
A1. DB Russian Step Up @ 1110; 12-15/leg x 3; rest 1 min
A2. FLR on floor – accumulate 90 sec; rest 1 min
A3. DB Reverse Lunges @ 1010; 12-16 steps total/set; rest 1 min
A4. DB Parallel Grip Bent Over Rows @ 2010; 12-20 x 3; rest 2 min
+
AD 10 min @ Z1

Notes:
– kick knee high at top for RSU (A1)
– shoulders packed and tummy braced for FLR
– knee kisses ground, remain tall on lunges
– palms facing each other; arched back, elbows high

FITNESS 2
A. Clean off high blocks – build to a tough-ish single in 12 min
B1. FS @ 30X1; 3-4 tough x 5; rest 20 sec
B2. AMRAP pull-ups; rest 4 min
C. AMRAP jump switch lunges in 40 sec; rest 60 sec x 3

Notes:
– form over load on clean – ride down if pulled high
– all sets working sets for FS so warm up appropriately – compare opening weight to last week’s BS weight – should be close to 85% of that
– go for it on chin ups, if you are hanging on bar, you can do more
– knee SLIGHTLY kisses ground on lunges, keep feet same distance apart

PERFORMANCE
AM
8 sets @ 90% effort:
10 burpees AFAP
Row 250 m
rest walk 90 sec b/t sets

PM
A. 1 1/4 BS @ 40X2 – build to a 3RM in 12 min – max 6 sets
B. emom – Squat Clean x 2 – 65% 1RM + 2 pHSPU – 8 min
C1. Parallel Grip Paused Wtd Pull-Ups @ 31X1; 2-3 x 3; rest 90 sec
C2. BB Step Up @ 3121; 5-7/leg x 3; rest 1 min
D. 15 rope ascent for time – 20′ – leg less on ascent only

Notes:

– record times/set for AM session
– full depth on squat, come to parallel, back to full depth = 1 rep – stick to tempo!!!
– step up height determined by tempo, drive through working heel
– control descent with legs/arms on rope climbs

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