Friday, February 20, 2015

02.20.15

Fitness
A.21-15-9 reps for time of
pike push-ups
archer ring rows (alt)
goblet squats @ 55/35
B.50 hollow rocks
C1.loaded dorsi stretch X 30 s ea X 2; rest as needed
C2.DB external rotation @ 3010 X 6 ea X 2; rest as needed

Performance
A.push jerk X 3-3-3; rest 90 seconds--keep it moderate and fast
B.@ 75-80%
row 1,000 meters
20 burpees (no jump)
5 turkish get-ups each side (moderate)
25 wall ball shots
20/15 strict pull-ups
run 1,000 meters

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