Monthly Archives: April 2014

Fitness and Performance Front Squats 5 x 2 @75% (5 second pause at full depth) 15 minutes of goat work Pick 3 movements and alternate EMOM Sport Front Squats 5 x 2 @75% (5 second pause at full depth) MU progressions: False grip horizontal pulls 3 x 6 Dip negatives to hang 3 x 3 Band assisted turn overs 3 x 6 10 minutes of light aerobic effort

Fitness 10 x 100 m Sprint Walk back and repeat 2 rounds for time: 500 m row 25 wall balls 15 jumping pull ups Performance 10 x 100 m Sprint Walk back and repeat For time: 1000 m row 50 thrusters 45/35 30 pull ups Sport AM) 10 x 100 m Sprint Walk back and repeat E2MO2M x 5 3 T&G Power cleans 15 seconds rest 15 UB WB 20/14 increase the PC weight over 5 sets PM) Olympic lifting

Fitness and Performance 4 sets of complex 3 Back Squats @85% + 1 shuttle run rest 1-3 minutes between sets shuttle = 25′ + 50′ Rest 5 – 10 minutes then… 10 minute AMRAP 15 KB swings 30 DU compare to March 20 2014 Sport 3 sets of complex: 5 DL@225/155 + 2 running pvc hurdle jump 2 sets of complex: 3 DL@275/185 + 1 running pvc hurdle jump rest 1-3 minutes between efforts Rest 5-10 minutes then… For time: 10 alternating DB snatch 50/30 1 MU 8 alternating DB snatch 50/30 1 MU 6 alternating DB snatch 50/30 1 MU 4 alternating DB snatch 50/30 1 MU 2 alternating DB snatch 50/30 1 MU

Fitness and Performance Compare to Dec.27.2013 results With a Partner 1000 m row 100 air squats 1000 m row 100 sit ups 1000 m row 100 jumping pull ups 1000 m row 100 push ups Sport 10 x 100 m Sprint Walk back to start 3 minute AMRAP x 3 sets 20 UB DU 2 CTB pull ups 20 UB DU 4 CTB pull ups 20 UB DU 6 CTB pull ups etc… Rest 1 minute between sets and continue where you left off

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