Friday 9/27/13

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FITNESS
(compare to july 26)

4 sets:
Strict Press 5 reps tough
Row 300 m @ 95% effort
rest walk 2 min
+
4 sets:
KBS American x 10-15 tough unbroken
AD 45 sec @ 95% effort
rest walk 2 min

Notes:
try to add to press weight per set; same weight across for swings
record times for row and cal for AD each set to ensure proper pacing and output

PERFORMANCE 1
A. Power Clean – build to a 1RM in 8 min
rest EXACTLY 2 min
B. Power Clean – 90% amrap of part A in 8 min
rest EXACTLY 10 min
C. Tabata Ring DIps

Notes:
– record makes AND misses in 8 min test
– record reps/minute for 8 min test
– record reps/round for dips

PERFORMANCE 2
AM
Run 5-10 min @ Z1 plus hip warm up
+
Run 30 sec uphill @ 90%
walk full rest down x 3
+
Run 45 sec uphill @ 95% effort/grind more than speed
Walk rest 4:15 down x 6
+
10 min cool down walk

PM
A. PC x 1/PJ x 1 – build to a tough single in the complex in 10 min
B. PC + Jerk TnG – 5,5,5,5,5,5; rest 1 min
C. Snatch – singles emom – 10 min – 70%
D. TGU – 3-5 tough/arm x 3 sets/arm; rest 1 min b/t arms

Notes:
– take time to reset on the shoulder rack before PJ
– work on breath and timing for B

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