Laura Nitowski

16.08.11

45 min @ 75%:
1 min airdyne
5 back extensions
1 min row
5 ring rows @ 2012
5 lateral raises
1 min shuttle run – 10 yard increments
5 push-ups

16.08.10

AM:
4 sets:
30s seated leg raises, right
-Rest 10s
30s seated leg raises, left
-Rest 10s
30s single-arm Palloff hold across body w/ band – right
-Rest 10s
30s single-arm Palloff hold across body w/ band – left
-Rest 10s
30s DB snatch, alternating (55/35)
-Rest 10s
30s farmer’s walk – heavy
-Rest 2-3 min
+
10 min assault bike @ Z1

PM:
A. EMOTM 10:
Jerk dip x2 + Split jerk
*Start moderate and build per set.

B. EMOTM 10:
Power clean + Push jerk – touch-and-go between reps
*Start moderate and build per set.

C. EMOTM 10:
1st: 3 front squats – tough but fast
2nd: 2 box jumps from seated – tough

D. For time:
1 mile assault bike

16.08.09

AM:
30 min @ 75%:
2:30 step-ups, alternating (24/20)
2:30 sled push, unloaded

PM:
A. EMOTM 12:
1st: 30s weighted pistols, alternating (55/35)
2nd: 1 legless rope climb

B. EMOTM 10:
3 deadlifts w/ band tension
*Reset each rep. Keep load 65-70% and prioritize speed on lockout.

C. Bottoms-up KB press
4×10/arm; Rest 45s b/w arms

D. 21-15-9:
Assault bike calories
GHD sit-ups
Row calories