Monday 9/23/13

rachel mu2rachel mu5

 

 

 

 

 

 

 

 

 

Garage Games Results:

Rachel 11th

Alex 7th

Michaella 18th

Delani 24th

FITNESS

A. BS @ 3011; 4-6 x 4; rest 2 min
+
5 sets:
Row 400 m
10 push press TnG
20 sit ups
rest 2 min

Notes:
full depth on BS – add weight when you hit 6 reps NEXT SET
try to record same time for all 5 sets in circuit
add weight per set for PP TnG as you choose, remain in heels throughout
sit up rules – when lying back, reach max overhead and back to touch something each time, when you sit up, reach as far forward b/t legs to touch something – this controls full up and down heights

PERFORMANCE 1

A. BS – build to a tough single in 15 min
+
30 reps for time:
CJ – 135/95#

Notes:
– testing day so treat it right
– warm up the TnG CJ well and don’t be afraid to go deep in reps

PERFORMANCE 2

AM
AD 3 min @ Z1
+
AD 60 sec @ 90% AER
walk rest 30 sec x 10
+
AD 30 sec @ 90% AER
walk rest 30 sec x 10
+
AD 3 min @ Z1

PM
A. Squat Clean Waveload – 3,2,1,3,2,1; rest 2-3 min
B. BS @ 30X1; 2,2,2; rest 4 min
+
for time:
10 thrusters – 155#
1 rope ascent – 15′
8 thrusters – 165#
2 rope ascent – 15′
6 thrusters – 175#
3 rope ascent – 15′
4 thrusters – 185#
4 rope ascent – 15′
2 thrusters – 195#
5 rope ascent – 15′

Notes:
– walk and breathe as well in AD rests
– ensure only 2nd waveload of 3,2,1 is aggressive on cleans
– last set of 2 on BS is aggressive
– keep breathing and moving on circuit – ensure you use your hips on thruster

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