Wednesday 9/25/13

FITNESS
10 min @ 70-80% effort:
run 200 m
10 easy American swings
20 sec FLR on floor

rest 5-10 min as needed actively

10 min @ 70-80% effort:
row 150 m
10 push ups
15 DU’s

rest 5-10 min as needed actively

10 min @ 70-80% effort:
AD 20 cals
db push press light x 10
10 step ups easy – alt’ing per rep

Notes:
goal it to make each 10 min pace continuous and not uncomfortable
choose weights and effort that allows you to SUSTAIN!
hydrate well between efforts
record rounds
compare to july 24

PERFORMANCE 1
10 rounds for time:
Row 500 m
15 burpees

Notes:
– record times/round

PERFORMANCE 2
AM
swim 200 m IM warm up
+
dive in, free 25 m @ 95%
rest 45 sec x 3
+
dive in
free 50 m @ 90%
rest 1 min x 12
+
200 m kick cash out

PM
A. HBBS @ 20X1; 55% 1RM; 12 sets of 3; rest 60 sec
B. Barbell Jump Squats @ 10X0; 25% 1RM – 6 sets of 6; rest 2 min
C. 30 pHSPU for time – 10″ deficit
D. AD sprints – 15 sec MAX effort; rest walk 2:45 x 5

Notes:
– explosion on concentric on variable resistance work
– above parallel depth on squat, drive through heels to move off ground, fully extend hips
– use hips aggressively on pHSPU

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