July 12 2013
Fitness 15 minutes practice the power clean progressions (med ball clean, clean grip DL, Hang clean) 5 rounds for time: 250 m row 10 KB swings 20 jumping lunges Sport and Performance 3-3-3-3-3 (T&G, AHAP) Power clean “Erin” 5 rounds of 15 DB split cleans 40# 21 pull ups Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
July 11 2013
Option #1 For times: 1 mile run Rest 8 minutes 800 m run Rest 4 minutes 400 m run ***Review August 2012 results Option #2 For technique 2000 m row (22-24 spm) Rest 8 minutes 1000 m row (24-26 spm) Rest 6 minutes 500 m row (26-28 spm) Option #3 For technique Ski erg 2000 m ski (26-28 spm) Rest 8 minutes 1000 m ski (28-30 spm) Rest 6 minutes 500 m ski (30 – 32 spm) Option #4 Airdyne for calories 8 minutes on 8 minutes rest 6 minutes on 6 minutes rest 2 minutes on A quick note about today’s workout: Each option can be used as either active recovery or max effort. Discuss your decision with your coach. The choice should be simple based on your performance and efforts this week. Enjoy.
July 10 2013
Fitness Pull up challenge week 3 Day 2 Performance and Sport 8 minutes to build up to 3RM weighted pull up, Rest 2 minutes then: AMRAP unbroken pull ups with 50% weight All levels Teams of 2, 4 rounds each for time 2o0 m row 100 m Farmer Carry 50 DU alternate complete rounds
July 9 2013
Fitness 4 sets Bulgarian split squat x 6-8 each TRX hip extension to OHS x 6 Plank hold x 45 seconds 2 K Row: Every 400 m perform 25 ab mat sit ups Performance 15 minutes to Snatch technique 5 rounds for time 400 m run 15 OHS @60% Sport 15 minutes of Snatch technique “Nancy” 5 rounds 400 m run 15 OHS 95/65