Friday 8/30/13

FITNESS 1
21,18,15,12,9,6,3 rep rounds for time:
Wall Balls – 20/14# to 10ft
GHD Back Extensions
Push Ups – HR

Notes:
– full depth on wall ball, 10 ft or it does NOT count
– use glutes on ext’s, not low back, change hands to increase/decrease effort
– chest to deck on push ups, tummy tight, NO SAG
– record total time and fractions

FITNESS 2
A. Snatch Balance – build to a tough double in 12 min
B. OHS @ 2020; 10,10,10; rest 2 min

rest 3 min

5,4,3,2,1 for time:
Rope Climb – 15′
Wall Walk

rest 5 min

DB SuitCase Carry – 25 m R
DB SuitCase Carry – 25 m L
rest walk 1 min x 4

Notes:
– reach good depth over load for Sn Bal
– add weight per set for OHS – warm it up well before hand – FULL DEPTH!
– body remains neutral for entire climb, minimal hip bending!
– try to add weight per set for carry, error on being heavier than lighter

PERFORMANCE
AM
Run 30 min easy out of bed fasted – easy pace
+
mobility AFTER for 30 min

PM
A. Snatch off high blocks – build to a max
B. FS @ 30X1; 75% of Mondays toughest single – 6 sets of 3; rest as needed
C1. Weighted Pull-Up @ 21X0; 2-3 x 3; rest 10 sec (keep load the same)
C2. CTB pull-ups amrap x 3; rest 4 min

Notes:
– light on feet for AM run, change speed to reflect good form
– mid to high thigh blocks for Snatch

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