Wednesday October 8th, 2014

Fitness:

A. Front Squat @ 23x1 tempo @ 60-65% of BS max  x 3 x 4 sets

B. Pull up variation x 5 x 3 sets

+

10 minute amrap @ 80%
5 ring rows
10 walking lunge steps
25 sec. jump rope

rest 3 minutes

10 minute amrap @ 80%
15 cal on AD
8 kb swings
8 plank walk outs

Performance:

A. Front Squat @ 23x1 tempo @ 60-65% of BS max  x 3 x 4 sets.  Rest 2-3 mins

B. Weighted pull up x 5 reps x 3 sets.  Rest 2- 3 mins

+

10 minute amrap @ 80%
3 Mu or 5 CTB pull ups
10 walking lunge steps
25 double unders

rest 3 minutes

10 minute amrap @ 80%
20 cal on AD
8 Russian kb swings, 70/45
5 box jumps, 24/20" w/step down

No sweat sesh today.  Use yesterday's or tomorrow's sweat sesh if you wish.  Or just skip A spend some extra time on mobility and join in on the 10 min AMRAPs.

tomorrow sweat sesh:

*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