Aug 9 2014
All levels 5 sets x 4 minute clock 5 back squats 250 m row 20 DU Rest with time remaining Compare to Jan.2013 Sport = 155/105 Performance = 135/85 Fitness = 65%
Aug 8 2014
Fitness and Performance 3 x 6 sand bag hip press (3 sec pause) Rest as needed 4 x 6-8 sand bag cleans Rest as needed 4 x 8-10 bench press (hanging kb) EMOM x 12 6 wall balls 2 burpees add 2 Burpees each set, until failure then back to 2 and work up again Sport 8 minutes Find 2RM Clean 8 minutes Find 1RM Jerk (rack) EMOM x 12 3 C&J @155 + 2 T2B add 2 T2B each set, until failure then back to 2 and work up again Review jan.6.2014
Aug 7 2014
Fitness and Performance 20 minute AMRAP 10 burpees 15 KB swings 20 ab mat sit ups 50 m sled push 250 m run Sport 15 minutes Find 3RM Snatch T&G For time: 800 m run 30′ HS walk 5 rope climbs 30′ HS walk 800 m run
Aug 6 2014
Fitness and Performance 3 x 2 K Row Row 1: 500 m @2K + 5 250 m @20 SPM (recovery pace) 500 m @2K + 3 250 m @20 SPM (recovery pace) 500 m @2K +1 Rest 5 minutes Row 2: 500 m @2K + 4 250 m @20 SPM (recovery pace) 500 m @2K + 2 250 m @20 SPM (recovery pace) 500 m @2K Rest 5 minutes Row 3: 750 m @2K + 2 500 m row @20 SPM (recovery pace) 750 m @2K Last week we tested the 500 m repeats with 2k pacing. Take your numbers from last week and create a goal “race pace” for your next 2k. Row 1 and 2 build intensity and technique for 500 m, then recover for 250 m. Row 3 is going to be a good test for your plan. Enjoy the process and learn from the effort. Post…