March 6 2014
Fitness 5 sets each Teams of 2, alternating full sets 400 m row 20 ab mat sit ups Performance 5 sets each Teams of 2, alternating full sets 400 m row 15 T2B Sport Goat day EMOM x 20 Alternating between 2 movements/skills Rep scheme will be given based on experience and difficulty 20 minutes of light aerobic work: jogging, swimming, rowing
March 5 2014
Fitness Back Squats 5-5-5-5-5 3 sets for time: 100 single unders 20 KB swings 20 Jumping pull ups Performance Back Squats 5-5-3-3-3 3 sets for time: 50 DU 20 KB swings 24/16 10 Pull ups Sport Rest day
March 4 2014
Fitness and Performance 4 sets of carry complex: 6 DB Push press + overhead DB carry 6 DB Dead lifts + DB farmer carry 6 sand bag front squats + Sand bag walking lunges Rest 2-3 minutes 21-15-9 Burpees Box jumps or step ups Sport Every 90 seconds for 12 minutes: Back Squats 3-3-2-2-1-1-1-1 70% – 95% 15 minutes working up to a max lift Sumo Deadlift
March 3 2014
Fitness and Performance 5 K Row Set a goal time for distance, Set the split to achieve goal, When split drops by 10 seconds stop and rest, Continue this pattern until 5 K is complete Goal is the fewest number of sets…and no sand bagging! Sport Power clean (T&G) 3-3-3-3-3 For time: 21-15-9 Power Clean 135/95 Box jumps (step down) 24″/20″ Pull ups