Monthly Archives: January 2015

Fitness and Performance 20 minute AMRAP 60 Calorie Row 50 DU 40 Sit ups 30 Wall balls 20 KB swings 10 Burpees Sport Rest Day

All levels Today is the day!! We’ve been working hard for the past 6 weeks and all the effort squeezing into those tight jeans is going to pay off with a new 1 RM. Squat Warmup: 8  @40% 6 @60% 4 @70% 2 @80% 1 @85% Then… 30 minutes To establish 1 RM Back Squat Fitness “Jess” 10-9-8-7-6-5-4-3-2-1 Burpee Air squats Pull ups Performance “Jackie” 1000 m row 50 Thrusters 45/35 30 pull ups Sport “Amanda” 9-7-5 MU Squat Snatch 135/95

All levels 3 x 6 minute Row 3 min @20-24 SPM 2 min @24-28 SPM 1 min @30 + SPM 6 min Rest Increase the pressure on each set, keep the SPM within guidelines During your rest periods = work on squat position and mobility  

Deload Week! This week expect one or more of the following: fewer reps, lighter loading or lower intensity.  Wednesday is our 1 RM Back Squat effort, so spend the next few days addressing squat mobility and mechanics. A perfect position will be necessary to hit that big squat. Fitness and Performance 3 sets: Banded good mornings x 12 Reverse fly’s (W-T-Y) x 6’s 45 seconds DU practice 10 minutes DL technique work EMOM x 8 5 Dead lifts @40% 3 Burpee over bar* *Add one burpee each set Sport 15 minutes: MU progressions and skill work 15 minutes: Pick 3 days from the GMB Handstand Challenge EMOM x 10 evens = 2-3 MU odds = 3-5 HSPU