Tuesday July 15th, 2014

Fitness:

A.
Three sets of:
A1. Goblet Squat or Front squat x 8-10 reps @ 30X1
Rest 45 seconds
A2. Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

Performance:

nice job sticking with the increased volume the last few months. Format is changing now. Less volume, more focus on perfect movement. Sessions overall will be a bit shorter and will allow for longer warm-up and or skill work, and mobility. Take these things seriously.  There will be opportunities for PR's along the way. Enjoy!


A.  Split Jerk -- build to a tough single from rack in 15 minutes. May go for a PR if the pot is hot!

B. segmented snatch grip deadlift., pause 2sec at each position,  1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 2mins x 5 

*so this will look like.   deadlift to 1" off floor, pause for 2s there, continue to below knee pause 2s there, continue to mid thigh pause there for 2s.   Dump the weight rest 15s, do it again, dump it, rest 15s do it again. 

C. emom – Power Snatch TnG x 4 heavy you pick and stay with that weight – 5mins
+

D. 12mins 80-90% effort
Farmers Walk 50m ---very heavy.  Should be 80/70/65 for men.   Should be 55# or 45# for women.
4 burpee box jump sd 36"/24″
2 wall walks