Monthly Archives: April 2014

Fitness 4 sets, DB waiter lunges x 6-8 each Rest 60 seconds Russian KB swings x 12-15 Rest 60 seconds Scissor kicks x 20 Rest 60 seconds 4 sets for reps: 60 seconds of wall balls 60 seconds of Rest 60 seconds of Sit ups 60 seconds of Rest Performance and Sport 5 sets of complex: Increasing loads on barbell 1 Clean 2 Front Squats 1 50′ Sled push 150/100 Rest as needed between efforts

Fitness 4 sets: BB RDL’s x 5-8 Rest 60 seconds TRX/Ring rows x 8-10 Rest 60 seconds For time: 3000 m row 100 SU interruptions every 4 minutes Performance 4 sets: BB RDL’s x 5-8 Rest 60 seconds Strict pull ups x 8-10 Rest 60 seconds For time: 3000 m row 50 DU interruptions every 3 minutes Sport AM) For times and # of DU: 10 burpees 400 m run AMRAP DU in 60 seconds Rest 4 minutes then 15 burpees 400 m run AMRAP DU in 60 seconds Rest 4 minutes then 20 burpees 400 m run AMRAP DU in 60 seconds PM) Olympic lifting

Fitness and Performance Back Squats 5 x 2 @85% 4 sets, increasing loads Alternating DB biceps curl x 8-12 BB “scull crushers” x 12 – 15 Plank hold x 45 – 60 seconds Rest 60-90 seconds between each movement Sport Back Squats 5 x 2 @85% MU progressions: False grip pulls 3 x 6 Support to lowers 3 x 6 (negatives) Hollow to superman on high rings 3 x 12 10 minutes of light aerobic effort @60% -Row -Jog -Skipping rope -Airdyne  

Fitness 15 minutes of mobility: Banded adductor Banded high hamstring T spine lacrosse ball 15 minute AMRAP 400 m run 30 wall balls 60 single unders 12 V sits Performance 15 minutes of mobility: Banded adductor Banded high hamstring T spine lacrosse ball 15 minute AMRAP 400 m run 30 wall balls 20/14 20 DU 10 T2B Sport AM) For times: (80 % effort) Row 500 m then 3 rounds 5 C&J @95/65 8 T2B Rest 5 minutes then…(90 % effort) Row 500 m then 3 rounds 4 C&J @135/95 7 T2B Rest 5 minutes then…(100 % effort) Row 500 m then 3 rounds 3 C&J @155/105 6 T2B PM) Olympic lifting