Tuesday 4/8/14

"Worry does not empty tomorrow of its sorrow. It empties today of its strength."-Corrie Ten Boon

"Fitness"
A.  3 Rounds
10 Turkish Getups
20 Russian Twists
B.  10 Mins EMOM
Odd:  5 Shoulder Press
Even:  10 Pull ups
C.  Tabata:
Power Clean
Rest
Shoulder to Overhead
Rest
Row/Airdyne

"Sport"
A.  Clean Pull + Clean + Front Squat + Jerk (15mins)
B.  Snatch Balance 3 RM (5mins)
C.  Snatch Balance 2 sets 6 Reps (5mins)
D.  5 sets
45s Bar Muscle Ups (Pullups)
15s Rest
45s Box Jumps
15s Rest
45s Burpees
15s Rest

"Optional Aerobic" (For those interested, and training for triathlon this should be done at least 4 hours before or after "Sport" or "Fitness" piece. I'm going to start posting these options during this smolov cycle.  It's really best for those who have a rower/airdyne/running option at home.)
A.  Men's Pace: 1:45-2:00, Women's Pace 1:55-2:10
Row 1000
Rest 90s
Row 900
Rest 80s
Row 800
Rest 70s
Row 700
Rest 60s
Row 600
Rest 50s
Row 500
Rest 40s
Row 400
Rest 30s
Row 300
Rest 20s
Row 200
Rest 10s
Row 100