Tuesday 9/10/13

FITNESS 1
as many rounds in 10 min:
10 HR push ups
10 walking lunges
10 ring rows
10 squats

rest walk 5 min

as many rounds in 10 min:
10 DU’s
10 GHD sit ups
10 DU’s
10 hip extensions

Notes:
– keep pace constant, breath THROUGH the fraction movements
– perfect reps and solid form on all movements, less intensity needed
– protract and retract for rows

FITNESS 2
A. tall clean – 5 sets of 2; rest 1 min
B. hang clean – build to a tough triple in 10 min
C. heavy 1 arm db torso row @ 20X0; 4-5/arm x 3 sets; rest 1 min b/t arms
+
Row 200 m @ 80%
Row 200 m @ 85%
Row 200 m @ 90%
Row 400 m @ 50%
Row 200 m @ 90%
Row 200 m @ 85%
Row 200 m @ 80%

Notes:
– work on speed under bar, not load for tall cleans
– do not drop bar to ground on HSC – reset at thigh
– elbow high, use rotation to move weight, use lats and retractors
– show pace change ability on rows – record metrics for variation in %

PERFORMANCE
AM
Row 5K easy pace

PM
A. Jerk Cluster off blocks – 1.1.1 – 4 sets; rest 2 min
B. amrap CTB pull-ups, rest 5 min x 2
C. AMRAP DU’s in 5 min

Notes:
– again, as rx’d, no more, no less
– 10 sec reset b/t clusters, work on speed, not load
– go for it on CTB and DU’s – go deep on each one

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