Friday 140613

 

Ummm, whatcha doin Jake?

Ummm, whatcha doin Jake?

” In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.”-Theodore Roosevelt

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Front Squat  *Partner up 2-3- Go heavier than last week 5-10lbs or more on %
5 reps @ 70%
3 reps @ Go heavier than last week by 2.5-5.0-10lbs
3 reps @ 85-90%
1 rep   @ 100% New PR
4 reps @ 85-90%
8 reps @ 75%

WOD: “Nancy”
5 Rounds for time of:
400m Run
15 OHS 95/63 85/55 75/45


**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength and WOD  then:

Rest recover 7 min then:

Bench press
3 @ 80-85%
2 @ 85-90%
2 @ 85-90% (little more than last set)
1 @ 90%
3 @ 80%
6 @ 75%
 
Skill: 3 “RNFT” of:
10 pistols
5-7 strict toes to bar
max distance HS walk
 
3 Rounds of:
1x sled push @ 225/180 (down and back green)
1x sled push @ 45/45
1x sled push @ 90/90
rest 2 min

 Row for 4 minutes at 65-75% – 7 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD:
DE- Good Mornings 10×2 @ 75% 1 RM on 45: sec

12 Min AMRAP of:
7x BFront Squat @ BW
2x Rope Climbs

SKILLS & DRILLS

Perform 20-45min of skill/drills of:
Biking
Swimming
Running

 

3-5 hours later or before

Run (FRI): Repeat 800m, recover 3:1 until form/pace deteriorates

Leave a Reply