June 20 2013
Fitness 4 sets One arm DB row x 6-8 TRX reverse fly I-T-Y x 9 60 seconds of DU practice 3 rounds for reps 60 seconds of KB swings 60 seconds of Step ups 60 seconds of plank 60 seconds of rest Sport and Performance 1-1-1-1-1-1-1 Hang Snatch heaviest possible, rest 60 sec. 4 rounds for total working time of: 15 Power Snatches 75/55# 10 Strict Pull-ups 15 Burpees *Rest 1:00 after each round.
Pull up challenge
So you say that spending too much time staring at the pullup bar during workouts is driving you crazy? Well… Pull ups deserve respect. They are a compound movement that recruit a tremendous amount of upper body musculature. Pull ups develop latissimus dorsi, brachialis, brachioradialis, biceps brachii, triceps brachii [stabilizer], teres minor, teres major, deltoids, infraspinatus, rhomboids, levator scapulae, trapezius, and pectoralis minor. Over the next 6 weeks we are going to increase our pull up power as a group. Here’s our plan for the next 6 weeks. Pull up challenge Now lets clarify… We are talking about a strict pull up with an overhand (pronated) grip. The movement starts hanging from the bar with arms at full extension and finishes with chin above the bar. First we are going to test the number of unbroken strict pull ups you can perform then input that data into the following program. …
June 19 2013
Fitness 15 minutes of skill work and mobility practice 4 sets for max reps 2 minute clock 250 m row max Push ups Rest 3 minutes Performance 15 minutes of skill work and mobility practice 4 sets for max reps 2 minute clock 250 m row max bench press 95/65 Rest 3 minutes Sport 15 minutes of skill work and mobility practice 4 sets for max reps 2 minute clock 250 m row max bench press 135/95 Rest 3 minutes
June 18 2013
All levels 4 X 10 Deadlifts @ 70% rest 2 min between sets Perfect mechanics Fitness 3 rounds for time 50 single skips 12 Reverse lunges holding med ball 25 wall balls Performance and Sport For time 60 Double-Unders 50 ab mat sit ups 40 DB snatch (alternating) 30 Pistol squats (alternating) 20 T2B 10 HSPU