Monthly Archives: January 2014

Fitness and Performance 3 sets One arm DB row x 6-8 + TRX reverse fly’s x 9 Rest 60 seconds Russian step ups x 8-10 each Rest 60 seconds Side plank x 20-30 seconds Rest 60 seconds 10 minute AMRAP Start with 100 SU, then repeat 100 SU again at 5 minutes 5 One arm DB snatch right 5 waiter lunges right 5 burpees 5 one arm DB snatch left 5 waiter lunges left 5 burpees Select a DB that is challenging, also allowing full  lock out in waiter lunge…if you fail to maintain full lockout during workout change to a lighter DB…Stability is key here, ego is not! Sport Rest day Spend some quality time with your foam roller, and lacrosse ball. Yoga, swimming, hot tub or a nice mellow walk in nature are recommended.

Fitness Back Squats 10-10-8 @40-50% 6-6-6 @60% (pause at bottom) 10 minute AMRAP 15 wall balls 10 calorie row Performance Back Squats 10-10-8 @40-50% 6-6-6 @65% (pause at bottom) 10 minute AMRAP 15 DB Thrusters 30 DU Sport Back Squats 8-6-4-2 + max reps @70% max reps = keep performing reps until you need 3+ seconds standing before next rep 10 minute AMRAP 3-6-9-12-15-18 etc… DL @155/105 HSPU

Focus for Jan 20 2014 – Jan 25 2014 This week is January’s largest volume…be prepared for lots of reps and a little bit of DOM’s. Mobility, recovery and sleep should be high priority, if you need some help please ask. Workouts will include some hypertrophy training. Fitness Close grip bench press 12-10-8-8-8 TRX triceps extension 3 sets x 12 Flutter kicks 2 sets x 50 3 minute clock x 4 sets 3 sets of: 6 step ups 10 TRX Rows with time remaining AMRAP burpees Rest 60 seconds Performance Floor press 12-10-8-8-8 RIng dips 3 sets x 3-6 Strict K2E 2 sets x 6-10 3 minute clock x 4 sets 3 sets of: 3 strict pull ups 6 box jumps/step down with time remaining AMRAP burpees Rest 60 seconds Focus for Jan 20 2014 – Jan 25 2014 This week we continue to build volume. Recovery, sleep, mobility and…

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