Track + Team

1) Track Workout by Daniel P Burk
     a) warm up: 400m jog, dynamic exercises, 400m jog
     b) main event:
           5 sets (rest 3:00 between sets) of:
             300m @ mile PR pace
             100m recovery jog
             200m @ 3sec faster than mile pace
             100m recovery jog
             100m sprint
     c) cool down: 800m jog, mobility

2) Lift
     -- work up to a heavy deadlift (hit heavy sets of 3's and 2's working up)
          ** not a 1RM

3) Team Workout
     -- in teams of 3, complete:
          250 wall balls @ 20/14
          2500m ski erg (or 2.5 mile airdyne/assault bike)
          250 double unders
    

FYF

10,000m row time trial 

(For time-- your best effort) 

Brid Off Season Cycle 1, Week 3, Day 3

IWT Thursday

1. 3 rounds (rest 2:00 between rounds)
     15 hang power snatch @ 50% of 1RM snatch
     2:00 rowing, for meters

   (rest 5:00)

2. 3 rounds (rest 2:00 between rounds)
     15 deadlifts @ 60% of 1RM 
     2:00 burpee box overs @ 20", for reps

   (rest 5:00)

3.  6 sets of:
     4 ring kips (stay tight)
     3 ring muscle ups
     1 ring muscle up negative (stay tight and hollow)
    (rest 1:00 between sets)

Brid Off Season Cycle 1, Week 3, Day 2

1) Movement by Joe Williams of Power and Grace

2) EMOM x 20 minutes:
       a) 15 calorie ski (replace with rowing if no ski erg)
       b) 15 burpees
       c) 15 calorie airdyne (or Assault Bike)
       d) 60 double unders

3) Barbell Cycling
       * EMOM x 12 minutes:
           odd) 12 hang power clean @ 165#
          even) 12 shoulder to overhead @ 165#

Tuesday April 5th, 2016

1. Movement By Joe Williams of Power and Grace Performance (click for link)

2. 10 x 250m row @ 1k PR pace (rest 1:00 between sets)

3. 42,30,18, for time, of:
      sumo deadlift high pull @ 95/65
      ghd sit ups

Monday April 4, 2016

Scheduled Workout going to be Posted Tuesday-Sunday. Mondays will now be rest days.

Friday April 1, 2016

1. Movement from Joe @ Power and Grace:
     http://www.powerandgraceperformance.com/blogentry.cfm?PostType=Movement&postid=9105

2. for time:
     100 double unders
       50 wall balls @ 20/14
       40 box jumps @ 24/20
       30 burpees
     100 double unders