Friday 8/16/13

FITNESS 1
A. DB rear foot elevated split squat @ 3131; 4-6 x 3; rest 1 min b/t legs
+
On a 3 min countdown timer:
complete:
20 wall balls
20 burpees
then amrap push ups in remaining time in 3 min
rest walk 2 min x 4

Notes:
– warm the legs up well for this one
– record total push up reps
– for DBRFESS (A) make them building sets
– choose ball weight to go unbroken for wall balls
– chest to deck and no jump hands at sides at top for burpees

FITNESS 2
A. PS x 1/Sn Grip Push Press x 3/OHS x 3; rest 1 min x 5 – moderate loads
B. Thruster – build to a tough single in 8 min
+
AMRAP in 8 min:
1 rope ascent – 15′
3 unbroken thrusters – 70% of B
+
AD 15 min @ Z1

Notes:
– work positioning for Snatch work; not load
– be aggressive on builds for thruster
– “punch and move” pace for AMRAP, not high turnover
– thrusters from ground in B and AMRAP

PERFORMANCE
AM
AD 30 min @ Z1 easy pace

PM
pre workout – strict MU practice – 10 min
+
A. Thruster – build to a 1RM from the ground in 10 min
B. 1-10 unbroken ladders for time – 60% thruster from A
C. 20 sets of 5 unbroken CTB pull-ups for time

Notes:
– more than last week for A – build aggressively after a solid warm up
– record avg HR for AM session if you can
– ladder means 1, drop it, 2 reps unbroken, drop it, 3 reps unbroken, drop it, etc..

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