Aug 2 2013
Fitness 4 sets Alternating DB shoulder press x 12 Broad jump x 6 (5 feet/4 feet) Final day of pull up challenge 5 rounds for time 10 KB swings 5 Burpee bench jump overs Performance 4 sets complex DU x 10-20 unbroken Ring dips x 3-6 HS hold x 20 seconds For time 25 ab mat sit up med ball toss 10 lbs 20 DB snatches 40/30 10 Burpee Box jump overs 24″ Sport 4 sets complex DU x 40-50 unbroken MU x 3-6 HS walk x 10-15 m For time “Sprint Chipper” 21 GHD med ball sit ups 20/14 15 snatches 125/75 9 Burpees Box jump overs 30″
Aug 1 2013
Fitness 5 rounds for total reps AMRAP 3 minutes 20 Push ups 30 TRX low rows 40 sit ups 50 air squats Rest 3 minutes **start each set where you left off Performance 5 rounds for total reps AMRAP 3 minutes 20 Pull ups 30 Push ups 40 Sit ups 50 Air Squats Rest 3 minutes ***start each set where you left off Sport 15 minutes of mobility practice 30 minute recovery row Work on consistent split and SPM SPM 20-26