Monday 11/25/13

Got a dog who loves to pull? Try Canicrosse (trail running) or Bikejoring (mtn. bike)

Bikejoring is popular enough in europe it has athletes featured in Levi’s commercials.

FITNESS
Three round for time of:
1 minute Hollow rock
1 minute Superman
10 One legged squats, left leg
10 One legged squats, right leg

BEING
A. BS @30X1; 6, 4, 2, 6, 4, 2; rest 3mins
B. emom – 14mins
odd – Squat clean TnG x 4 60-70% of 1rm
even – 3 MU
+
For time
50 wall balls 20/14# 10′ target
20 pull-ups
35 wall balls 20/14# 10′ target
20 pull-ups
20 wall balls 20/14# 10′ target
20 pull-ups

Notes:
A. – second 6, 4, 2 should be more than the first 6, 4, 2
B. – odd – speed focus and form pick weight in that range that is managable
– even – goal is to stay on rings entire time
– record times and insights about FT workout

SHE
A. FS @20X1; 3,3,3,3; rest 2-3 min
B. 6 sets – every 2 min – clean x 2
C. Emom 12 min:
Min 1 – 6 tng C&J (85#)
Min 2 – 30 DUs
Min 3 – Row 8 cal
+
for time:
50 Cal AD
50 BB lunges (95#)
50 TTB

Notes:
– FS – build to a heavy triple
– clean – inc load per set, tough last two doubles
– record sets on BB lunge and TTB

STRENGTH & POWER DEVELOPMENT W9D1
A. Mid-Hang Snatch- 65%x2x4
B. Jerk Off Blocks- 75%x2x4
C. Clean Pull off 3″ riser- 83%x3x3
D. Back Squat- 80%x2x5

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