Wednesday October 22nd, 2014

Fitness:

A. Clean Grip DL. 2.2. x 4 sets rest 10s / rest 2 minutes  --more weight than last week if form is good.
B. seated russian med ball twist 15-20 x 5 sets.  Focus on twisting with core, not swinging arms.
C. side plank on elbow ASMSAP x 5.    keep the standard.

AMRAP in 15 mins

50m farmers walk --heavy

30 second - hollow rock

5 power cleans.    

may sub 5 DL, 5 KBS  for power cleans

Performance: 

A. Clean Pulls; 3, 3, 3, 3, 3; rest 2 minutes
B. Hanging 1/2 Windshield Wipers; 12- 20 reps x 5 sets; rest 90 seconds
C. Side Plank on Hand with Feet Elevated @ 8-12″; As Many Seconds As Possible x 4 sets/arm; rest 60 seconds between arms


D.
AMRAP in 15 minutes:
50m Farmers Walk --heavy
30 second – Hollow Rock
5 Power Cleans 185/125 ---scale to 70% of 1RM PC.


"sweat sesh"
ride the Airdyne for 50 mins
first 10 mins at z1 pace
second 10 mins, on the top of every minute pedal hard for 12s, pedal easy for rest of min.
third 10 mins at z1 pace
fourth 10 mins on the top of every minute pedal hard for 12s, pedal easy for rest of min.
fifth 10 mins at z1 pace.