Monthly Archives: February 2014

Fitness  5 minute clock x 4 400 m row 250 m run AMRAP DU Rest 5 minutes Performance 5 minute clock x 4 500 m row 400 m run AMRAP DU Rest 5 minutes Sport 10 minute AMRAP 30 DU 15 power snatch 75/55

Fitness and Performance Push press 3-3-3-3-3 Back Squats 5-5-5-5-5 Sport Test run on Friday’s skills/movements 15 minutes of mobility work

Fitness and Performance Goat day 20 minute EMOM Pick two goats, and alternate between each minute Sport Rest day Swimming, walking, light jogging, yoga?  

Fitness and Performance 5 rounds for reps 90 seconds Rowing 30 seconds rest 90 seconds KB swings 30 seconds rest 90 seconds DU 30 seconds rest 90 seconds Ring plank hold 30 seconds rest Review June results Sport Split Jerk 1-1-1-1-1-1-1 Back Squats 5-5-3-3-1-1