03.04.15

Fitness
A.back squat @ 31X1 X 8-10 X 3; rest 2:00
B1.OH press @ X120 X 8-10 X 3; rest 30 seconds
B2.single arm DB/KB rows @ X020 X 8-10 each X 3; rest 90 seconds
C.run 100 meters @ 90% X 4; rest/walk back ~90s-2:00
D.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A1.ring superman X 12 seconds X 3; rest 45 seconds
A2.hanging L to TTB w/3 second pause @ top X 4-6 X 3; rest 90 seconds
B.row 60 seconds @ 90% X 3; rest 60 seconds
C.run 200 meters @ 90% X 3; rest 60 seconds

12.18.14

Fitness
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.3 rounds for time
run 400 meters
10 knees-to-elbows
20 ring push-ups

Performance

A.snatch pull + snatch high pull @ 115% of snatch X 4; rest 2:00

B.6 sets

6 alt jump lunges

run 100 meters @ 90%

rest/walk 3:00

12.15.14

Fitness
A1.AMRAP squat jumps for 20 seconds X 3; rest 2:00
A2.run 100 meters @ 90% X 3; rest 2:00
B1.trap 3 raise X 5-6 X 3; rest 30 seconds
B2.15 hollow rocks X 3; rest 60 seconds

Performance
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.2 sets @ 80%
row 700/600 meters
6 wall walks
30 box step-ups @ 24/20
100 running man jump rope reps
10 CTB pull-ups
12 alternating sideways apes
run 600 meters
rest 6:00 b/t sets

08.08.14

Fitness
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B.for 10:00
1-5 ladder of…
pull-ups or ring rows
hindu push-ups
C. uphill run @ 95% X 6; rest/walk 2-3 minutes

Performance
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B.for 10:00
1-5 ladder of…
pull-ups or ring rows
hindu push-ups
C. uphill run @ 95% X 6; rest/walk 2-3 minutes

06.10.14

Fitness
A. row 30 seconds all out X 5; rest 3:00-record meters
B1. cuban rotations @ 1131 X 8-10 X 3; rest 30 seconds
B2. L-sit X 8-10 seconds X 3; rest 90 seconds

Performance
A.work up to a 1RM power snatch in 12:00
B1. 5-10 CTB pull-ups X 3; rest 30 seconds
B2. 5-10 ring dips X 3; rest 60 seconds
C. row 20 seconds for meters @ 97%  X 4; rest 2:30