Monthly Archives: January 2014

Fitness and Performance For times: 500 m row 15 KB swings 30 DU Rest 3 minutes 1000 m row 30 KB swings 60 DU Rest 3 minutes 1500 m row 50 KB swings 100 DU Sport AMRAP 12 minutes 30 Burpees 30 thrusters @95/65 20 Burpees 20 thrusters @135/85 10 Burpees 10 thrusters @155/105 If you complete all reps start back at the beginning Rest 30 minutes to 2 hours then… Row 1500m 90% Rest 5 minutes Row 1500m 95% compare efforts from last week  

Fitness 10-15 work up to today’s heavy push press 3 sets for reps 60 seconds of rotational lunge sand bag clean 60 seconds of sand bag shoulder to shoulder press 60 seconds of burpees 60 seconds of rest Performance 10-15 work up to today’s heavy push press 3 sets for reps 60 seconds of power cleans 95/65 60 seconds of STOH 95/65 60 seconds of burpees 60 seconds of rest Use the same load for all movements Sport “Full Thacker warmup” 2-2-2-2-2 Snatch 10 minute AMRAP 30 DU 15 power snatch 75/55  

Fitness Level 1 tests: 2 sets Bench dips (feet elevated) x 10-15 Rest 60 seconds Max rep pull ups (banded okay) Rest 60 seconds with dowel: OHS hold x 20-30 seconds 3 sets: 1 minute of skip rope for max reps then… 3 minute AMRAP 10 wall balls 10 Russian swings Rest 1 minute between sets, score is # of rounds and total skips Performance Level 2 tests: 2 sets Ring dips x 3-6 Rest 60 seconds 3-5 pull up negatives (3 sec eccentric) Rest 60 seconds Unbroken DU x 30-50 3 sets: 1 minute of DU for max reps then… 3 minute AMRAP 10 wall balls 10 KB swings 24/16 Rest 1 minute between sets, score is # of rounds and total skips Sport Work up to today’s working weight For times: Row 1200 m 10 Back Squats 175/125 Rest 3 minutes Row 800 m 15 Back Squats 155/105…

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Fitness  4 sets: DB chest press x 10-12 One arm DB Row x 8-10 each arm (2 second eccentric control) 45 seconds of skipping rope practice Rest 45 seconds – 60 seconds between each movment 3 sets: 30 seconds of rope waves 30 seconds of rest 30 seconds of Mt.Climbers 30 seconds of rest 30 seconds of Ab mat sit ups 30 seconds of rest Performance For time: 1 mile row 25 push ups 50 sit ups 75 air squats 1 mile row Sport Rest Day Weight lifting Snatch (off blocks) 7 x 3 @50-80% OHS 5-4-3-3-3 @60-80%