Tuesday 9/3/13

FITNESS 1
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20″
30 Wall ball shots, 20/14lbs at 10′ target

FITNESS 2
Row 1K @ 80-90% effort
rest walk 5 min
AD 30 sec @ 90% AER
walk rest 30 sec x 20 sets
rest walk 5 min
Row 1K @ 80-90% effort

Notes:
– record metrics for 1K rows to ensure both are same
– record rpm’s per 30 sec piece for AD sets – straight sets
– no skill or additional work on this day please!

PERFORMANCE
AM
Row 10K @ 2:00/500 m pace

PM
A. HPC – build to a tough double in 12 min – no drop b/t reps
B. PC TnG x 4 – 60% 1RM emom – 12 min
C. PS TnG x 5 – 55% 1RM emom – 9 min
D. 100 reps for time – KBS – 2pd

Notes:
– 10K exactly on 40:00 timeline
– perfect catching for HPC, allow ability to reset for 2nd rep as loading parameter
– these are %’s of your PC and PS, not clean and snatch
– record fractions for KBS and time – bell flat overhead WITH arms completely extended, full bell b/t legs at bottom

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