March 14 2013
Level 1 and 2 Mobility Banded hip flexor Banded Samson Roll hip flexors Roll calves Warm up achilles Conditioning: 5 minute AMRAP 5 Shoulder to overhead 115#/75# 10 Deadlift 115#/75# 15 Box jumps 24/20 Round 1: push press, box-jump downRound 2: push jerk, box-step down Round 3 +: Commit to the movements that feel best It’s important to find a consistent pace and maintain calm breathe. Fundamentals Strength: 5 sets of Bench press x 3-5 reps Rest 2 minutes between sets and use the time to mobilize Conditioning: 4 rounds for time 10 triceps dip 20 v sit ups 30 DU
March 13 2013
All levels Bear Complex 5 rounds of 7 sets Power clean Front Squat Push press Back squat Push press Review November results Fundamentals: maintain light load, this is technique practice Level 1 and 2: Increase the load on each set, try to set a PR on set #5. Recommended loads -50%-60%-70%-80%-85% or your Pushpress 1RM
March 12 2013
Level 1 and 2 Buy in 5 minute AMRAP 5 push ups 10 kb swings 15 air squats Conditioning “Fight gone bad” 3 rounds for reps 60 seconds of wall balls 20/14 60 seconds SDHP 75/55 60 seconds push press 75/55 60 seconds box jumps 20″ 60 seconds row for calories 60 seconds rest Fundamentals Buy in 3 sets 30 seconds of plank 10 air squats Conditioning 4 – 3 minutes sets for reps 250 m row 12 push ups AMRAP sit ups Rest 2 minutes
March 11 2013
Level 1 and 2 Mobility: Thoracic rolling Lacrosse ball scalene Skills 4 sets for technique 60 seconds of DU practice 60 seconds handstand hold or 20 m handstand walking Conditioning 5 rounds for time 400 m run 40 DU Fundamentals Skill/stability 4 sets for technique 60 seconds DU practice 30 seconds side plank hold (each) Conditioning: 5 rounds for time 400 m run 100 single skips