Wednesday 8/28/13

FITNESS 1
3 sets:
10 KBS Russian
90 sec AD @ 90% effort
rest walk 2 min
+
3 sets:
10 push press
90 sec Row @ 90% effort
rest walk 2 min
+
FLR on floor – accumulate 5 min

Notes:
– try to add weight per set for swings
– keep AD and Row intervals same pace per modality per set for AER consistency
– add small weight per set for push press – technique over load for these
– record calories for airdyne and meters for row

FITNESS 2
for time:
15 rope ascent – 15′
20 wall walks

rest 5 min

for times:
Row 250 m @ 97% effort
rest walk 4 min b/t sets x 5

rest 5 min

Row 2K with incremental 100’s

Notes:
– warm up ROM well for gymnastics grinder piece, keep breathing!
– record times for row sprints
– incremental 100’s = faster pace every 100 for 20 reps – can you do it?

PERFORMANCE
AM
AD 2 min @ Z1
+
AD 40 sec @ 90% AER
walk rest 20 sec x 30
+
AD 2 min @ Z1

PM
10 min grinder pace:
FW heavy DB’s 25 m
10 wall walks
10 pistols

rest 5 min MAX

10 min grinder pace:
sled push tough 25 m
10 heavy KBS
1 rope ascent leg less – 15′

Notes:
– prefer AM fasted out of bed
– try to keep same RPM for AD sets in AM as you have done for 30 sec repeats
– get off for 2-3min every 5 or 6 sets
– perform some lifting before hand for PM session to get CNS revved up

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