29/07/14

A. Upper back + shoulder mobility 6 mins B. Strict press @ 70-80 % of last weeks heavy single 5/3/1 C. 6 rounds 30 sec box jumps 10 sec transition 30 sec ball slams 10 sec transition 30 sec burpees rest 30 sec D. 5 rounds 30 sec hollow rock 10 sec rest 30 sec…

25/07/14

A  Jackie 1000 m row 50 thrusters 30 pull ups B. Assault bike game 2 minutes to get 40cal/30cal if target not reached athlete must stay on bike and continue to the 3 minute mark 3 minute target is 45cal/35cal if target not reached athlete must stay on to 4 minute mark and aim for 50cal/40cal…

24/07/14

Active recovery day A. 2 min stations @ 70% intensity rest 30 sec * assault bike * row * burpee * wall ball * sled drag * hollow rock * squat * skip * Russian twist with plate * Step up 20”-24” B. Mobility – spend 10-15 mins working on thoracic/hips/triceps/glutes