Monthly Archives: December 2013

Fitness 5 super sets 6 Bench press @50% + 12 bench dips Rest 90 seconds between sets During rest period practice skipping mechanics For time 10-1 Step ups and 1-10 Hollow rocks/V sits Performance 5 super sets 6 Bench press 135/95 + 3-6 ring dips Rest 90 seconds between sets During rest period practice DU mechanics For time 10-1 box jumps and 1-10 T2B Sport Snatch 2-2-2-2-2-2-2 @50-80% Clean and Jerk 1-1-1-1-1-1-1

Fitness 3 sets Split stance TRX rip trainer row x 12 each side Heavy KB DL x 12 4 rounds for reps 30 seconds of WB 30 seconds of SDHP w/KB 30 seconds of Single under’s 30 seconds of KB swings (russian) 60 seconds of Rest Same weight on KB for both movements. Performance 3 sets 3 Weighted pullups + max reps BW pullups between sets perform 6-8 Deadlifts @50% 4 rounds for reps 30 seconds of WB 30 seconds of KB snatch 30 seconds of DU 30 seconds of KB swings 60 seconds of Rest ***Don’t have weighted pull ups yet? Use a lesser band then add the necessary assistance to complete 6-10 reps. Recruit a friend for assistance if you can. Sport 10 minutes working on DL mechanics 3-6’s @50-60% 5 rounds for time 250 m row 12 KB swings 6 CTB pull ups 3 T2B

Fitness 5 minutes of hip mobility 2 K Row Rest 1:1 2 K Row Goal is to increase your split every 500 m over both sets During your rest period work on hip mobility Performance 10 minutes working on squat mechanics and hip/ankle mobility For time 50 sand bag squats 4 sled pull 40 sand bag squats 3 sled pull 30 sand bag squats 2 sled pull 20 sand bag squats 1 sled pull 10 sand bag squats ***for the sled, drop your sand bag on it and pull (hand over hand) ***a 1 minute staggered start should help with overlap, but hey! First come first serve on the sled. Sport Clean and Jerk 3-3-3 @50-70% 3 @80-85%

Fitness and Performance Push press 3-3-3-3-3 Odd minutes Death by burpees Even minutes Death by KB swings ***start with 5 of each on minute 1 then add each minute Sport 4 sets x 90 seconds each 10 GHD sit ups + AMRAP HSPU Work : Rest = 1: 1 For time: 100 DU 10 Front Rack lunges 135/85 10 Thrusters 135/85 25 feet HS walk 100 DU