Saturday 10/5/13

FITNESS
3 sets:
10 RDL moderate
Row 90 sec @ 90% effort
rest walk 90 sec
+
3 sets:
AMRAP push ups (-2)
Row 90 sec @ 90% effort
rest walk 90 sec
+
3 sets:
10 T2B
10 ring push ups
10 back extensions
rest 30 sec

Notes:
– add or keep loads same for RDL, lower weight below knee cap, arch low back, wt on heels
– torso rigid for push up sets
– try to get same distances and work done for every row set

PERFORMANCE
A. HPS off high blocks – build to a tough single in 10 min
B. Sn Gr DL @ 31X1; 2-3 x 4; rest 3 min
+
5 sets – DIFFERENT order per set:
[row 500 m, 15 thrusters – 95/65#, 55 DU’s, 20 wall balls – 20/14# to 10 ft, 20 push ups HR]
rest 3:30 b/t sets

Notes:
– work on speed and force into ground for HPS
– form over load for Sn Gr DL – straps allowed if needed
– write down 5 different versions of circuits before hand in ALL different orders per set
– record times/set and variances in time/set based on order

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