Monthly Archives: November 2013

Fitness 5 K Row Notes for today’s effort: Take your goal for the 5 K then figure out the split required. Now row at said split as long as possible. When your split drops more than 10 seconds = Rest 3 minutes. Continue this process until you have completed the 5000 m. Record the number of sets and distance of each set. You’re on the way to a new 5 K PR 🙂 Performance and Sport 20 minute AMRAP option #1 5 HSPU 10 Pistols 15 Pull ups option #2 5 pull ups 10 push ups 15 air squats

Fitness  HBBS 4 x 8-10 reps 5 sets for max reps/calories: 30 seconds of rowing 30 seconds rest 30 seconds of wall balls 30 seconds of rest Performance HBBS 3-3-3-3-3 5 sets for max reps/calories: 30 seconds of rowing 30 seconds rest 30 seconds of wall balls 30 seconds of rest Sport Snatch DL w/2 pauses 3-3-3-3-3 Hang Snatch 2-2-2-2-2 50-70% HBBS 2-2-2-2-2 60-85%

Fitness 3 sets: Goblet squats x 6 (3 sec pause at bottom) Bent over KB Row x 10 (alternating) Heavy Russian swings x 15-20 (unbroken) 5 rounds for time: 6 Heavy sand bag DL 9 Heavy sand bag hang cleans 12 Heavy sand bag jerks Rest 60 seconds between sets Performance and Sport 5 sets of: 1000 m row Rest 3 minutes between sets All sets should be within 10 seconds of each other. Intensity is based on today’s overall feeling.

Fitness  5 minute sets x 4 Row 500 m then… AMRAP 10 DU or 25 singles 5 Burpees Rest 3 minutes between rounds Performance 5 minute sets x 4 3 HSPU 6 T2B 12 DU Row 500 m then… AMRAP Burpees Rest 3 minutes between rounds Sport Power cleans (off blocks) 3-3-3-3-3 50-70% Power Jerk (off rack) 3-3-3 @75% Accessory Bench press 3-3-3 @80%