Wednesday 10/9/13

FITNESS
“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

See “How Fit Are You?” – 08_03_How_Fit_Are_You

 

PERFORMANCE
5 min @ 80-90%:
10 burpees
.25 mile on AD
REST 5 min
5 min @ 80-90%:
5 BJSD – 24″/20″
25 DU’s
REST 5 min
5 min @ 80-90%:
row 150 m
10 push ups HR
REST 5 min
5 min @ 80-90%:
run 200 m
7 T2B
REST 5 min
5 min @ 80-90%:
AD

Notes:
– ensure a solid aer warm up with all movements
– record rounds and time per rounds for 5 min pieces to ensure sustained pieces
– BJSD – box jump, step down
– record RPM for last AD 5 min AER piece

Strength and Power Development

GE olift program – w2d3
A. Muscle Snatch- 65%x5; 70%x4; 75%x3 x2
B. 3-Position CLean (floor, knee, mid-thigh)- 70%x2 sets; 75%x3 sets
C. Snatch Deadlift- 100%x7x2; 100%x5x3
D. Front Squat- 65%x6; 70%x5; 75%x5; 80%x3 x2

Gymnastics
E.L-Pull-ups @ 30X0, 5×5
F. Ring Push ups MaxRepsX3 w/External rotation turn out.

MetCon
G. Tabata Row (4min) 8 intervals 100%max effort 20sec / rest 10sec
Rest 5 min.
H. 3 sets; no rest:
20 KB Swing
15 Reverse Crunches

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