May 8 2014
Fitness 3 sets One arm DB row x 8-10 each 3 sets of complex Plank hold x 30 sec + push ups x max reps (no snaking) 4 minute clock x 3 20 KB swings 250 m run AMRAP DU Rest 2 minutes Performance 3 sets Tight hollow kipping pull up x 3-6 4 sets Weighted push ups x 5 RM 4 minute clock x 3 20 KB swings 250 m run AMRAP DU Rest 2 minutes Sport AM) 15 minutes to build up to 1 RM Thruster For time: 250 m row 15 thrusters 95/65 250 m row 12 thrusters 95/65 250 m row 9 thrusters 95/65
May 7 2014
Fitness and Performance 5 K row Tempo work @65% effort Hold steady split and SPM entire piece Sport 7 x 1 3-position Snatch 5 x 2 HBBS @80% For time 12-10-8-6-4-2 OHS @95/65 CTB pull ups
May 6 2014
Fitness 4 sets Horizontal ring rows x 6-8 Russian step ups x 6-8 each DU practice x 60 seconds EMOM x 10 3 Burpees 9 wall balls Performance 4 sets Strict Pull ups x 6-8 Russian step ups x 6-8 each 30/25 UB DU x 30-50 EMOM x 10 3 Burpees 9 wall balls 20/14 Sport AM) 5 K Row Tempo training @ 65% effort Consistent Split & SPM are key here! PM) Olympic lifting
May 5 2014
Fitness and Performance 3 sets of: DB RDL x 8-10 BB shrugs x 10-12 Scissor kicks x 50 Rest 60 sec between each movement For distance: “Death by 10 m” Sport Deadlifts 5 x 3 @80-85% 4 sets for times: 300 m row 10 OH walking lunges 95/65 10 Burpee over bar 1 rope climb 15′ Rest 3 minutes