7/27/2014

Rest day

7/26/2014

Part 1:

3 minute clock:
complete as much of the below sequence as possible

rest 1 minute

Part 2:

6 minute clock:
complete as much of the below sequence as possible

rest 1 minute

Part 3:

For time:
complete the below sequence

Sequence:

20 calories row
30 wall ball shots 20/14
20 toes to bar
30 box jump over 24/20
20 kb swings 70/53
30 burpees
20 s2o - 135/95
500m Run (20/14)

*each time a new round starts, you start back on the rower at 0 calories*

7/25/2014

A. Back Squat @ 32X1 3, 3, 3, 3, 3 rest 2 minutes *heavier than week 3*

B. Snatch - 8 singles - 75-85%
C. C&J - 8 singles @ 75-85%
+
Skill Practice 
20-30 minutes (keep volume low - big day tomorrow)

7/24/2014

Everyone keeps bitching about rowing so....

*MUST GO TO A TRACK - DO NOT PERFORM ELSEWHERE*

Run 400m @ Max Effort

rest 5 minutes x 8 sets

- rest 10 minutes between sets 4&5

*post times for all intervals*

7/23/2014

Off

or

Active Recovery - 30 minutes - row, bike, jog + 30 minutes of mobility