Tuesday 8/27/13

FITNESS 1
A. Back Squat @ 2020; 10-12 x 2; rest 2 min
B. Back Squat @ 2020; 5-7 x 2; rest 2 min
C. DB Walking Lunges @ 2010; 16 steps; rest 90 sec x 3
D. Powell Raises @ 3010; 10-12/arm x 2; rest 1 min b/t arms

Notes:
– keep constant tension on BS, no pausing on sets
– knee kisses ground for lunges, remain tall, use glutes and front leg heel!
– raise bench a little for powell raises, video is flat, and arm straight!

FITNESS 2
A. Thruster EMOM – build to a solid 3 – start light
+
3 sets:
10 thruster
NPUBBJ – 20″ x 10
AD 15 sec @ 95%
(rest walk 4 min b/t sets)
+
3 sets:
Sled Push
aggressive and higher turnover toe to heel pace – 30 sec
walk rest 3:30

Notes:
– take as many minutes to get to the thruster triple
– go unbroken and add weight per set for thruster
– NPUBBJ = no push up burpee box jump

PERFORMANCE
AM
Row 8K @ 1:55-2:05/500 m pace

PM
A. PC x 3 TnG – 55% 1RM – emom – 15 min
B. HPS x 5 TnG – 55% 1RM – emom – 12 min
C. KBS heavy American x 8 – emom – 9 min
D. CTB pull-ups x 10 – emom – 6 min

Notes:
– row and get in the zone, pace and breathe
– record avg time for row
– work on concentric action only for emom work, focus is there
– rest EXACTLY 2 min b/t sets for emom work

Advertisements

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