Wednesday 10/30/13

 

FITNESS:
For time:
run 600m (can sub AD)
50 air squats
run 400m (can sub AD)
30 sec tuck sits
run 200m (can sub AD)
30 box jump step-downs

– tuck sits can be done on parallets or rings as an L-sit progression

PERFORMANCE:
10min 80-90% effort
25 DU
Row 150m
4 HSPU

rest walk 5mins

10mins 80-90% effort
5 Single Arm DB thruster 40/20# left
5 SA DB thruster 40/20# right
5 CTB pull-ups
8 GHD situp

rest walk 5mins

10mins 80-90% effort
Run 200m
5 clean and jerk 115/75#
10 walking lunges

Notes:
– proper aer wamup
– work on pacing through the 10min efforts keeping them sustainable
– should not reach efforts that force poor form
– stay aware of breathing and muscle fatigue – record the time you notice changes during the 10mins

Strength & Power Development
Olift w5d3
A. 2 position Clean- 70%x2x5
B. Muscle Snatch- 65%x4x4
C. Snatch Deadlift- 95%x3x4
D. Front Squat- 70%x3x3; 75%x3x2

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