Wednesday 8/14/13

FITNESS 1
“Nancy”
5R for Time
400m Run
15 OHS 43/30kg

FITNESS 2:
A. Shoulder Press @ 10X2; 2-3 x 4; rest 2 min
B. Dead Hang to Inverted on rings (DH2I) – 2-3 reps emom – 8 min
+
3 sets:
AMRAP unbroken MU’s
rest 10 sec
AMRAP wall balls in 60 sec
rest 20 sec
AMRAP DU’s in 90 sec
rest 3-4 min walking actively

Notes:
– pause 2 sec overhead on press and prep breath for eccentric
– make scapula do the work for DH2I, pause at top briefly
– push unbroken barrier for MU’s – record all reps
– go for big deep set on DU’s, no pacing allowed, then hammer home as needed

PERFORMANCE
AM
5 sets @ higher load and effort/set:
Low Prowler 20 sec
rest walk 4 min
+
5 sets @ higher load and effort/set:
PS TnG x 3 moderate
Run 40 yds
rest walk 4 min
+
5 sets – MAX/set:
AD 18 sec
rest walk 3:42

PM
AMRAP in 20 min:
5 wall walks
5 DB man makers – 35#/h
1 rope ascent – 20′
30 unbroken DU’s

Notes:
– use initial sets for power in AM to prep for larger push in later sets
– compare output on AD to last week for 15 sec
– “punch and move” attitude for PM session

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