July 26 2013
Fitness Rowing ladder 10/10-20/20-30/30-40/40-50/50-40/40-30/30-20/20-10/10 light strokes/hard strokes 5 sets of: Sand bag power clean x 5 + front squat x 5 Rest 30 seconds Pull up challenge rep scheme Rest 30 seconds Performance and Sport Olympic total 3 attempts to perform 1 RM of Snatch Clean and Jerk Add together for a total score
July 25 2013
All levels 10-15 minutes of mobility: Rolling and band distraction as a group. “Goat Day” EMOM x 20 Pick 2 movements that challenge you. Reps scheme will be given based upon movement choice. Cool down with: 1000 m light row (20-22 SPM) or 800 m jog (work on pose method) or 1000 m light ski erg (32-36 SPM)
July 24 2013
Fitness Pull up challenge Week 5, Day 2 4 rounds for time 50 single skips (20 DU) 250 m row 25 ab mat sit ups Sport and Performance 10-12 minutes working on gymnastics movements of your choice Suggestions: Kipping efficiency, Rope climb, MU For time 100 DU 400 m run 80 air squats 40 push ups 400 m run 60 kb swings 30 HSPU 400 m run Review July 2012 results
July 23 2013
Fitness 4 sets Sand bag split clean x 5 Alternating DB push press x 8-12 For time: 20 wall balls 20 KB swings 20 Reverse lunges with med ball 20 Push ups 20 Ab mat sit ups ***EMOM 3 burpees Sport and Performance Complex x 5 3 Power cleans + 2 Front Squats + 1 Jerk “Air Force” 20 thrusters 20 SDHP 20 Push press 20 OHS 20 Front Squats ***EMOM 4 Burpees ***Start with Burpees Sport 95/65 Performance 75/55 Finish off session with a light row to flush out the body.