Monthly Archives: October 2013

Fitness 4 sets Sand bag clean and press x 10 Russian step ups x 10 each leg 10-9-8-7-6-5-4-3-2-1 DB Push press TRX/Ring rows with feet elevated Performance 4 sets of complex w/KB: 5 Russian swing (right then left) 4 Cleans (right then left) 3 Jerks (right then left) Rest 60-90 seconds between sets 10-9-8-7-6-5-4-3-2-1 DB Split cleans 30#/15# Pull ups Sport 2 hand KB clean and Jerks 5-5-5-5-5 Work up to heavy KB’s 10-9-8-7-6-5-4-3-2-1 DB Split cleans 40#/20# Pull ups  

Fitness and Performance 10 minutes of thoracic mobility 10 minute of splits and deep squat holds 15 minutes rowing: 4 minutes @22, steady, 1 min @26 full pressure 4 minutes @22, steady, 1 min @28 full pressure 4 minutes @22, steady, 1 min @30 full pressure Sport Clean and Jerk 3-3-3-3-3 @50-80% Front Squats 5-4-4-3-3 @50-70%

Fitness For time: 30-25-20-15-10 Burpees KB swings Sit ups Performance KB @ 24kg/16kg American style Sport 10 minutes of thoracic mobility 10 minutes working on splits and handstand positions 15 minutes rowing: 4 minutes @24, steady, 1 min @28 full pressure 4 minutes @24, steady, 1 min @30 full pressure 4 minutes @24, steady, 1 min @32 full pressure    

Fitness and Performance Back Squats 10-10-10 then… 1 Drop set: Add 10# to you last set then perform 6 reps… drop the weight by 20% and perform max reps… drop weight another 20% and perform max reps Plan ahead for this one and have a partner help you pull off the weights. Every 6 minutes x 3 30 wall balls 500 m row Rest with time remaining Sport EMOM x 10 Snatch + Hang Snatch Increasing loads from 50-80% (perfect form allows increase in load) HB Back Squats 5-4-4-3-3 up to 70% Create maximum core tension to increase your squat depth and maintain lumbar curve