Monday 9/9/13

FITNESS 1
A. 10 min TGU practice – work each point to perfection – constant movement
B. DB step up @ 4111; 8-12/leg x 3 sets/leg; rest 45 sec b/t legs
+
21-15-9 reps for time of
DB Hang squat cleans
Handstand push-ups (can sub Seated DB Shoulder Press)

FITNESS 2
A. HBBS @ 30X1; build to a moderately tough double in 10 min

rest 3 min

10 min @ 80-90%:
3 wall walks
TGU x 3/arm – 1.5/1 pd
3 bar muscle ups
3 BJ’s – 32-40″ – step down

rest 5 min

15,12,9,6 @ 100%:
PP – 135#/85#
CTB pull-ups

Notes:
– ass to grass as weight goes up on squat
– constant movement for grinding piece
– all out for last circuit, report in on limiter for power

PERFORMANCE
AM
AD 30 min @ Z1

PM
A. BS @ 30X1; 3 sets of 3 moderate; rest 2 min
B. Snatch – 1 emom – 60% 1RM – 10 min
C. 15 rope climbs for time – 15′

Notes:
– keep efforts as rx’d for AM and PM, no additions
– work on speed for Snatch emom, not load, change % as needed to reflect CNS ability

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