Monday 9/16/13

Watch our athletes compete at the Gateway Games this Saturday LIVE: http://www.stlsportsproductions.com/gateway-garage-games-g3.html

FITNESS 1
5 sets for times:
15 push ups HR
15 KBS russian
20 reverse lunges
20 external rotations
25 Row cals
25 box jumps – step down
(rest walk 3 min b/t sets)

Notes:
– tight tummy and no sag for push ups
– choose KBS weight to go unbroken each set
– knee kisses ground on lunges, remain tall
– choose BJ height to create turnover but pacing
– record times/set to comments

FITNESS 2
A. BS @ 30X1; 4-5 x 2; rest 2 min
B. BS @ 30X1; 2-3 x 2; rest 3 min
C. CJ – 80% 1RM – emom x 1 – 10 min
+
5 sets:
20 DU’s
10 PP TnG
15 unbroken CTB pull-ups
rest walk 2:30 b/t sets

Notes:
– add every set for BS
– add weight per set for PP, must be unbroken and no pauses per set
– take PP from ground

PERFORMANCE
AM
AD 60 sec @ 90% AER
rest 10 sec
10 burpees
10 pull ups
rest walk 45 sec x 6
+
row 2K @ Z1

PM
A. Squat Clean – 75% 1RM – every 30 sec for 6 min
B. Squat Clean – 80% 1RM – every 30 sec for 4 min
C. Squat Clean – 85% 1RM – every 30 sec for 2 min
D. 15 rope ascents for time – 20′
(10 m HS walk before every ascent)

Notes:
– flow and breathing in AM session, work on technique for pull ups (speed, timing, etc…)
– perform some FS prior to clean work – build to a moderate 2 fast
– speed out of bottom, be aware of change in breathing and recovery when %’s change
– test the limits on RC

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