Active Recovery
A. Z1 Work (Run, Row, Bike) 20-30 minutes @ 70% intensity
B. Mobility Work 20-30 minutes (body part specific)
C. Get out and enjoy yourself for and hour
5/12/2015
A. Behind the Neck Wide Grip Push Press 9 x 3 *light* rest 30 seocnds
B. Shoulder 2 Overhead - 1 x 8 reps (add 5# to last week)
C. AMRAP 3 - Strict Ring Dips
D. AMRAP 3 - Kipping Ring Dips
E. SA Dumbell Row 3 x 10/arm rest 30 seconds
+
"Helen"
3 rounds:
400m Run
21 KB Swings 53/35
12 Pull-Ups
+
Finisher:
Chest Supported Rear Delt Fly 4x25
B. Shoulder 2 Overhead - 1 x 8 reps (add 5# to last week)
C. AMRAP 3 - Strict Ring Dips
D. AMRAP 3 - Kipping Ring Dips
E. SA Dumbell Row 3 x 10/arm rest 30 seconds
+
"Helen"
3 rounds:
400m Run
21 KB Swings 53/35
12 Pull-Ups
+
Finisher:
Chest Supported Rear Delt Fly 4x25
5/11/2015
A. Power Clean 3RM TNG
B. Snatch Balance 5x1 @ 75% rest 60 seconds
C. Every 90 seconds x 9 minutes - 1 Snatch @ 85-90%
D1. Stiff Legged Ultra Wide DL 3x20
D2. L-Sit Hold 3x25-30 seconds
+
Optional:
30 Second Bike Sprint
rest 2 minutes x 8-10 sets
B. Snatch Balance 5x1 @ 75% rest 60 seconds
C. Every 90 seconds x 9 minutes - 1 Snatch @ 85-90%
D1. Stiff Legged Ultra Wide DL 3x20
D2. L-Sit Hold 3x25-30 seconds
+
Optional:
30 Second Bike Sprint
rest 2 minutes x 8-10 sets
5/9/2015
"Fran"
21-15-9
Thrusters 95#
Pull-Ups
rest as needed
30 minute clock:
Row (meters)
*Guys look to keep a 2:00 pace - 7500m +*
*Girls look to keep a 2:15 pace - 6500m +*
21-15-9
Thrusters 95#
Pull-Ups
rest as needed
30 minute clock:
Row (meters)
*Guys look to keep a 2:00 pace - 7500m +*
*Girls look to keep a 2:15 pace - 6500m +*
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