11.05.14

Fitness
A. 25-20-15 reps/seconds
Hindu push-ups
hollow plank (seconds)
B. 20-15-10
strict pull-ups
goblet squats @ 55/35
C. accumulate 90 seconds on each side of side plank

Not a tester.  Perform briskly.

Performance
A1. ring superman X 15 seconds X 3; rest 30 seconds
A2. hollow plank X 30 seconds X 3; rest 75 seconds
B. run 1k @ 85%; rest 3:00
C. row 1k @ 85%; rest 3:00
D. run 1k @ 85%

11.03.14

Fitness
6:00 @ 85%
run 200 meters
5 burpees (no jump)
10 russian swings @ 55/35
rest 3:00
6:00 @ 85%
5 strict pull-ups
10 box step-ups @ 24/20
30 single jump rope reps
rest 3:00
for completion @ 85%
row 600/500
25 thrusters @ 45/25
medicine ball carry 200 meters @ 20/14

Performance
perform briskly (not a tester)
20 dive bomber push-ups
15 pronated strict pull-ups
50 squats
30 close grip push-ups
15 supinated strict pull-ups
50 alternating lunges
50 push-ups
8 mountain climber pull-ups each side
50 squats
50 butterfly sit-ups

De-load week for both groups.