Monday 9/2/13

FITNESS 1
A. DB rear foot elevated split squat @ 3010; 6-8/leg x 3; rest 1 min b/t legs
B. Powell Raises @ 4011; 6-9/arm x 3; rest 1 min b/t arms
C. DB russian step up @ 1110; 12-15/leg x 2; rest 45 sec b/t legs
D. DB Ext rotation @ 3010; 10-12 x 2; rest 1min

Notes:
– 3 paces in front of bench, knee kisses ground, remain tall for SS
– arm straight and in line with chin for powell raise, bench at 30 deg incline
– kick knee high at top, weaker leg on bench 1st, same for SS ordering

FITNESS 2
A. HBBS @ 40X1; 10,8,6,4,2; rest 3-5 min
B. EMOM – 10 min
odd – PC x 1/PP x 4 TnG moderate
even – amrap pull ups in 20 sec
+
10 min @ 80%:
TGU x 2/arm moderate
free HS 20 sec accumulation

rest walk 3 min

10 min @ 80%:
10 ball slams
3 high bar muscle up cluster (1.1.1)
10 ball over high bar

Notes:
– add weight per set and add rest time per set as needed for HBBS
– work on technique for PP if your OH sucks, not load
– work on proper weight loading for dose response for PP if your OH is legit
– ball is “slammed” into ground, NOT dropped, hence the name “slam ball” – so SLAM IT/rep
– BMU’s done in singles – jump to high pull up bar to perform
– throw ball over high bar, let it drop, pick it up = 1 rep for ball over bar

PERFORMANCE
AM
Row 350 m @ 90% AER
rest walk 1 min x 10
(rest walk 5 min)
Row 300 m @ 90% AER
rest walk 1 min x 10

PM
A. Snatch off high blocks – build to a tough single
B. Squat Snatch TnG – build to a 2RM in 12 min
C1. FS @ 30X1; 2-3 x 4; rest 20 sec
C2. CTB pull-ups x 20; rest 4 min x 4

Notes:
– same pace in ALL rows in AM, keep same 350 m pace for 300 m pace
– warm up aerobically for rows
– high blocks for PM – NOT a 1RM!!!!
– full depth catch on TnG 2RM

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