Wednesday 9/4/13

FITNESS 1
3 sets:
10 DB Shoulder Press
10 push ups HR
AMRAP DU’s in 90 sec
rest 90 sec
+
3 sets:
10 GHD Hip Extensions
Run 400 m @ 90%
rest 90 sec
+
FLR on floor – accumulate 6 min

FITNESS 2
A. clean grip DL – build fast for a moderate single
rest EXACTLY 5 min
5 sets for times – 90-95%%:
10 DL – 70% part A
21 Wall Balls – 20#/14# to 10 ft
10 HSPU
(rest walk 90 sec)
rest EXACTLY 5 min
1 set amrap CTB chin ups

Notes:
– be explosive on DL – no over-thinking, NOT a 1RM
– work hard and fast on HSPU to finish each round

PERFORMANCE
AM
AD 30 min @ Z1

PM
3 x 10 min @ 80-90% grinder pace:
1.
3 Hang Cleans (1.1.1)
HS walk 25 m
Run 200 m
2.
5 ring MU’s
25 m Farmer’s Walk – heavy, constant
L Sit – 20 sec accumulation on DB’s/plates
3.
25 m OWL- moderate load
25 m Sled Push – moderate load
50 unbroken DU’s

Notes:
– easy pace flush for AM session
– record metrics and rounds per 10 min piece

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