Monthly Archives: August 2016

WOD NOTES Building some aerobic capacity. The goal is to reduce time on each piece. Set one = @5 K pace + 3 Set two = @5 K Set three = @5 K – 3 Record your times and average SPM for each piece. Fitness  3 x 1500 m row Rest 4 minutes between sets Performance 3 x 2000 m row Rest 4 minutes between sets

WOD NOTES 10 reps for back squats is a great challenge. For the intervals today the goal is UB for 25 reps. Keep the row smooth and efficient. Fitness and Performance Back Squats 3-5 warm up sets of 6-8 reps Then… 3 sets x 10 reps AHAP Every 5 minutes x 3 sets 400 m row 25 Hollow rocks Sport Dynamic prep Indian clubs x 20 each Band reverse fly’s x 15 Wall clock x 6 each Power Snatch Build up to 1 RM HBBS Build up to heavy 5 Press (in split stance) Build up to heavy 3

AUGUST NOTES August is the start of cycle #3. We will continue to focus on strength, and starting to increase power and speed. WOD NOTES Holiday REBEL benchmark workout today. Fitness and Performance “Sellers Chipper” Sport Power Snatch 5 x 2 @80% Power Clean and Jerk 5 sets x 1 @80%