Saturday 12/14/13

73/76f/76f/92/94/96f

FITNESS:
5 rounds for time:
300m row
15 burpees
12 kb goblet squats

– goblet squats should be unbroken first few rounds at least

BEING:
A. BS @20X1 – 8 sets of 3 @ 20X1; rest 45 sec
+
4-5 sets – DIFFERENT order per set: 80-90%
AD 20cals
15 T2B
15 burpees
10 single arm DB thruster 35/20 right
10 single arm DB thruster 35/20 left
rest 4mins btw sets

Notes:
– 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
– work on maintaining same pace per set

SHE:
A. BS @20X1; 3,2,1,3,2,1; rest 2-3 min (2nd wave more difficult)
B. 8 sets – every 90 sec – C&J x 1 (build)
C1. Pendlay row; 7-9 x 3; rest 45 sec
C2. DB paused BP @22X1; 8-10 x 3; rest 2 min
+
4 sets – constantly varied, choose different order/set:
[15 S2OH (65#), 20 walking lunges, 10 CTB chin ups, 12 HSPU, 300m row]
rest 4 min b/t sets

Notes:
– BS – full range of motion
– Build heavy in C&J
– All 4 sets same times for aerobic work

WILL:
Row 1200m @70% Aer
Rest walk 90 sec
x 5

PM
A. Jerk; 2,2,2,2; rest 2-3 min
B. Emom 6 min – PC & J x 6 (135#)
C. For time:
10 MUp
20 HSPU
30 CTB pull-ups
D. 10 min @80%
30 DUs
150m row
5 box jump (30”, step down)

rest 6 min

E. 10 min @80%
25m Farmer’s Walk (100#/h)
10 cal AD
8 HR push ups

rest 6 min

F. 10 min @80%
6 HPC (155#)
2 TGU/arm
20m HS walk

Notes:
– Work speed and mechanics on jerk
– Turnover focus on PC & J

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