Monday 8/26/13

FITNESS 1
A. Close Grip Bench Press – find your 1RM – 16″
+
“Flight Simulator”
(DU’s – unbroken sets for time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5)

Notes:
– ensure you have a spot for CGBP – where is this score in relation to your Power Clean?
– if your amrap DU’s are not in reach for FS workout, perform AMRAP DU’s in 10 min and record

FITNESS 2
A. HBBS @ 40X1; 6,4,2,6; rest 4 min
B. EMOM – 10 min
PP x 1/PJ x 2 – odd
10 pull-ups – even
+
10 min @ 80%:
20 unbroken DU’s
5 KBS russian
10 push ups HR

Notes:
– ensure 2nd six in A is higher in load

PERFORMANCE
AM
4 sets @ 90% AER:
25 DU’s
10 burpees
Row 250 m
rest walk 90 sec
+
4 sets @ 90% AER:
20 DU’s
8 burpees
Row 200 m
rest walk 60 sec

PM
A. In 12 min work to a 3RM TnG Snatch
B. FS @ 30X1; 5,3,1,1,1; rest 3 min
C. EMOM – 12 min
PP – 70% 1RM x 3 odd
10 T2B – even

Notes:
– AM session AER in nature so pace it that way, high effort BUT sustainable!
– record times for AM sessions
– try to remain “calm” but powerful for TnG Snatch – no major movement
– “cook the veggies” for the FS if feelin it
– breath out on catch for PP reps, and breath throughout

Advertisements

One thought on “Monday 8/26/13

  1. wolverine915 says:

    Fitness 1
    Martha- 33kg, singles 25:50
    marcia- 27kg, singles
    Laura C. 38kg, 10min singles 493
    Cheryl 40kg, 10min row 2K
    Jane 42kg, 10min row 1.7K
    Tori 35kg, 10min AMRAP DU 120
    Emily 46kg 10min AMRAP DU 93
    Laurian 27kg, 20min DU practice 45

    FITNESS 2
    Shanna A. 25-35-45-40kg B. 15kg C. 4 + 2

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s