Friday October 10th, 2014

Fitness

A. Snatch grip BN push press + OHS (2+1) x 3 sets.. OHS tempo is 33x1.. build from last week

B1 wall squat x 5.   rest 20s

B2 Strict pull up variation x 7 x 4, rest, 75 seconds

+

10 minute amrap
10 db push press
10 box jumps or step ups
100m run

Finisher:

hollow holds x 40 sec. x 3


Performance: 

A. Snatch grip BN push press + OHS (2+1) x 3 sets.. OHS tempo is 33x1.. build from last week

4 sets:

B1 Wall squats x 5.  rest 20 seconds

B2 Strict pull up x am rap x 4, rest, 90 seconds *if you are unable to get 5 per round, then drop and look to get a total of 7 reps in as many sets as it takes

4mins 90% effort
Row 600m
remainder of time amrap burpees at steady pace

rest 3mins

4mins 90% effort
6 thruster 75/45#
5 T2B
15 DU

rest 3mins

4min 90% effort
6 box jump sd
6 KBS 55/35
6 wall balls 

No sweat sesh today.   If you wish to do a sweat sesh, use yesterdays or just get on the AD or rower and do some Z1 work.