9/21/2014

Rest Day

9/20/2014

"Fight Gone Bad"
3 rounds:
1 minute wall ball shots 20/14
1 minute sdhp 75/55
1 minute box jumps 20"
1 minute push press 75/55
1 minute row for calories
1 minute rest

9/19/2014

A. Snatch
3 singles @ 82%
2 singles @ 87%
1 single @ 92%
B. C&J
3 singles @ 82%
2 singles @ 87%
1 single @ 92%
C. Back Squat - 5 x 2 @ 88% rest as needed
+
30 seconds TNG P. Snatches 95/65
30 seconds Box Jumps 20"
30 seconds KB Swings 53/35
rest 5 minutes x 5

9/18/2014

Run 1 mile
rest 5-10 minutes
Row 1000m
rest 5-10 minutes
AMRAP 3
AB Calories

*compare to 4/17*

Optional Accesory Work:
A) 3 x 6 strict pull-up against band (increase band tension)
B) Strict HSPU - 3 x 10 rest as needed
C) 3 x 15 *feet elevated ring row* rest as needed
D) 100 Band Pull Aparts

9/17/2014

Rest Day

9/16/2014

A. Push Press 4 x 4 @ 75% rest 2 minutes
B. Banded Deadlift - 14 x 1 @ 55% of 1RM (same band as last week) rest 30 seconds
+
4 sets @ 80%
Row 500m
20 Thrusters 75/55
5 Muscle Ups (Sub 15 C2B)
20 Burpees
5 Muscle Ups (Sub 10 Ring Dips)
60 Double Unders
rest 5 minutes

9/15/2014

A. Snatch
3 TNG @ 65%
3 TNG @ 70%
10 singles @ 75%
B. C&J
3 TNG @ 65%
3 TNG @ 70%
10 singles @ 75%
C. Front Squat - 4 x 4 @ 75% rest 2 minutes
D. Weighted Back Extensions - 3 x 10-12 rest as needed
E. SL KB Deadlift 3 x 10/leg @ 3011 rest as needed
F. Banded Hip Bridge x 100 reps

Banded Hip Bridge
http://youtu.be/mG9urgf3fxc