Thursday October 9th, 2014

Fitness:

A. Behind the neck snatch grip push press x 3 x 3, rest 90 seconds.. hold 3 rd rep for 10 sec. OH

B. Strict Press x 3 reps - building over 5 sets *even just the bar counts here *hold each rep for 2 sec. OH

C. 15 sec. max effort row, rest 1:45 x 5 sets (use AD if you can't go hard on rower)

+

10 minute amrap
1 wall climb
3 Hang power cleans - Light    or 5 KB swings moderate
5 ball slams

Performance:

A. Behind the neck snatch grip push press x 3 x 3, rest 90 seconds.. hold 3 rd rep for 10 sec. OH

B. PJ + SJ (1+1) - building over 5 sets *even just the bar counts here *hold each rep for 2 sec. OH

C. 15 sec. max effort row, rest 1:45 x 5 sets

+

10.8.6.4.2
HSPU
HPC @ 65% of your max PC

(this should be a grinder type workout for most)

*scale for HSPU are wall climbs x 1/5 (5.4.3.2.1)

*sweat sesh*

10 minute warm up
15 sec. row sprint @ max effort
rest 1:45
x5

rest 5 minutes

20 sec. Battle rope or AD max effort

rest 1:40
x5

rest 5 minutes

15 sec. run hard

rest 1:45
x5