March 11 2014
Fitness 10 minutes: Learning the power clean mechanics 5 sets for time: 30 calorie row 100 m front rack sand bag carry 45#/30# 50 Single unders Rest 90 seconds Performance 10 minutes: Working up to a medium heavy power clean 5 sets for time: 20 calorie airdyne 100 m front rack sand bag carry 90#/60# 25 DU Rest 90 seconds Sport Hang power clean + jerk 1-1-1-1-1 Front Squats 3-2-1-1-1
March 10 2014
Fitness 5 sets: 10 pull ups 15 push ups 20 sit ups 25 air squats Rest 3 minutes Performance 5 sets: 20 pull ups 30 push ups 40 sit ups 50 air squats Rest 3 minutes Sport Paused Snatch grip DL 3-3-3-3-3 EMOM x 15 minutes 1-4-7-10-13 = 10 box jumps (step down) minutes 2-5-8-11-14 = 10 wall balls 20/14 minutes 3-6-9-12-15 = 10 T2B
March 8 2014
Fitness and Performance 5 rounds for time Teams of 2, alternating as needed 500 m row 40 KB swings 20 Box jumps (step downs) Sport Repeat from yesterday or Aerobic recovery + ankle/hip/thoracic mobility
March 7 2014
Fitness 5 sets: Bench press x 6-8 reps Rest 60 seconds One arm DB rows x 8-12 Rest 60 seconds Weighted sand bag walking lunges x 20 steps Rest 60 seconds Performance 5 sets: Bench press x 3-5 reps Rest 60 seconds Weighted pull ups x 3-5 reps Rest 60 seconds Front rack BB lunges x 10 steps 95/65 Rest 60 seconds Sport 3 minute clock 2 sets: 10 OHS 95/65 10 CTB pull ups Rest with time remaining 3 minute clock 2 sets: 12 OHS 95/65 12 CTB pull ups Rest with time remaining keep adding 2 reps until failure to complete 2 sets in time cap