Thursday September 12th, 2013

CoreFit

3 sets of:
A1. Dumbbell Shoulder Press x 8-10 reps
Rest 60 seconds
A2. Pull-Ups x 3-5 reps -  least assistance possible.
Rest 60 seconds
A3. Jump Rope x 60 seconds -  work double unders if it is a goal.
Rest 60 seconds

+
2 rounds for time of:
500 Meter Row
Barbell Thrusters x 25 reps -  moderate weight.
Pull-Ups x 15 reps

CrossFit: 

Less chatting, more working out. Get to the Prowler sprints by 6:35. Get to the sand bag shouldering by 6:25.

A. Shoulder Press
Rest 2 minutes between sets
(use this time effectively to work on hip mobility and to loosen legs up for conditioning.
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

+

Sandbag shouldering (clean from ground to shoulder)
10 continuos reps
rest 1 minute x 4.  (2 per shouder)

+
Prowler Push ALL OUT with ~ bodyweight added
20s ALL OUT
Rest 3:40 x 5.

Runs in side yard or street