Day 1 for these studs! Team Fiterniry kicks off their 2015 Cf Games season today! Tune in and be cheering them on.
warmup add on focus for the day:
1 mile run @1:00-1:15 off your max mile pace
20 sqt clean thrusters 155/108 *done as singles
1k row at 70%
A. Strict Press- 2-2-2-2 across
B. Push Press 4-4-4-4 across
*both a & b, at heavy working sets, but something across. Athlete shoots for weight across for day
C.
20 cal bike (assault)
15 hang power cleans 135/93
20 cal bike
rest 9 min x 2
D. emom x 20
odd: 2-4 pbar hspu (athlete specific to strict or kipping and/or heigh of pbar deficit)
even: 50m HEAVY sled drag
E. Assistance Add on Work (those with the time)
20 tgu alternating arms; lightweight, stability focus
3 x 12 weighted weighted GHD Situps
200m side shuffle; each direction followed 200m backwards run
into, foam rolling lower body; ankles hips as focus
W/u ✔ fun one
A. 165 across
B. 225 acOSS
C. Rnd 1 3:00ish / rest / Rnd 2 2:45ish did those hpc grid league style fast, less then :30 was fun
D. 2 hspu / heavy sled ✔
E. Accessory work ✔
Day 3
Warm Up – Done, love being forced to do what I hate doing.
You all have to promise not to laugh out loud at me and my putrid upper body strength…
A. Done @130
B. Done @185
C + D. I will have to do tomorrow due to time constraints and lack of AAB. I will let you know how it goes.
Warm up done
Strict press 115
Push press 185
2 mins 20 seconds roughly on both assault bike/hpc drills
Emom done
Pbar with 2 ab mats/ 2 kipping each round
Sled pulls done with red sled w/2 45’s
Warm Up
-completed
A. Strict press
-85k
B. Push press
-100k
C. Sprints
-2:03
-1:36
Total:12:39
D.
P-bar hspus: 2 strict + 2 kipping
A- warmup done
B- strict press worked up to 185 misread
C- push press 225
D- 2:09/2:13 had to use rower no bike at gym- second time woulda been quicker
But had a strap issue for last row
E- emotm done
4 strict pbar hspu UB every round
Pulled 250 pounds on sled
F- accessory work done
Sandbagger
A. @103#
B. @143#
C.
20 cal bike (assault)
15 hang power cleans 135/93
20 cal bike
rest 9 min x 2
Round one: 3:07/3:12
Total time: 15:22
D. emom x 20
odd: 2 for first 10:00, moved on to 3s for last 10:00 because it was too easy. Kipping but to one AbMat
even: 50m HEAVY sled drag @60# should’ve gone heavier but just moved AFAP.
Gymnastics/enduro add ons to wrap up.
Warm up done- sucked bad.
A. Across @165
B. Across @185 (was feeling a bit off)
C. Did 20 HPC my first round by accident
30 cal AirDyne
20/15 HPC 135#
30 cal AirDyne
=3:40; 3:26
D. Will complete assistance work/ mobility later.
Warmup- done
A. 4×2 @ 140#
B. 4.4 @ 185#
C. 3:15 & 2:50
Using an Airdyne. Wasn’t sure of conversion so I played with it. Rd1 did 30cal both times, 1st set of cals took 1:00. 2rd did 25cal both times, 1st set of cals took :47.
D. Completed
PBar deficit was 4 inches, kipped
Sled was 225# total
Warm up..done
A. Strict press: 100#
B. Push press: 138#
C. 4:14/4:26…the bike and I are not friends
D. Ran short on time so couldn’t complete