Month: August 2014

Tuesday, 082614

A. Hang Power Clean + Hang Sqt Clean + Jerk ; build to max B. heavy 5 rep clean pull; above knee blocks C. 15 HPC 135/93400m Run 15 HPC rest 6 minutes 800m Run 60 Pullups40 KB Swings (70/53)D. DB SA Rows 4-6 heavy reps x 3 sets each side 

Saturday, 082314

A. 10 min Row :30 on hard 95%+ :30 on easy 50% B. Weighted Strict Pullups 7×3; ascending C. Weighted Ring Dips 7×3 ascending  D. @70-80% 2 mile on AB 200 double unders  2k Row  E. Scap + Shoulder Stability Work 

Thursday, 082114

Motivation  Rest Day / Active Recovery    A.1  60 minutes of active recovery here (for the power athletes – look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing A.2 – A.3 A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need …

Thursday, 082114 Read More »

Wed, 082014

Strong Team! am:A. 100 cal AB10 rds of “cindy”1k Row10 rds of “cindy”100 cal ABpm:amrap 510 C2B 10 Thrusters (115/83)100m Shuttle (50 down 50 back)rest 5 min amrap 510 kb sqT Cleans (53)10 t2b1 Rope Climb rest 5 min 5 min max calories on AB