03.05.15

Fitness
A.box/tactical breathing 3:00
B.2 sets @ 85%
row 500 meters
15 burpees (no jump)
15 russian swings @ 55/35
30 walking lunge steps
10 alt sideways apes
10 pull-ups
30 seconds ring FLR
run 400 meters
rest 4:00 b/t sets

Performance
A.box/tactical breathing 3:00
B.@ Z1
30 seconds belly-to-wall HS hold
row 600 meters
15 hindu push-ups
30 seconds pigeon each side
10 alternating wall bridge rotations
run 600 meters
duck walk 1 length
crab crawl 1 length
passive hang 60 seconds
bear crawl 1 lap
row 600 meters
standing straddle PNF (hands on hips) X 2:00
single leg seiza X 60 seconds each
C.bar protraction X 30 seconds X 2; rest as needed
D.DB external rotation @ 3010 X 5 each X 2; rest as needed

OR

Make up missed session.

11.07.14

Fitness
A1. toes to bar @ 1020 X 5-7 X 3; rest 30 seconds
A2. ring FLR X 20 seconds X 3; rest 90 seconds
B. for time
100 meter farmer’s carry @ 55/35
100 single jump rope reps
3 laps bear crawl
row 600/500

Performance
A.power snatch @ 60% X 2 X 5 EMOM
B.back squat @ 20X0 X 10 X 3 (moderate); rest 2:00
C.2 sets@ Z1
run 400 meters
bear crawl 1 lap
row 400 meters
3 wall walks