9/28/2014

Rest Day

9/27/2014

Shaker Bottle Saturday
+
Optional
Goat Work or Team Training "Low Volume"

9/26/2014

A. Snatch
3 singles @ 85%
2 singles @ 90%
1 single @ 95%
B. C&J
3 singles @ 85%
2 singles @ 90%
1 singles @ 95%
C. Back Squat - 5 x 2 @ 91%
+
5 sets:
7 TNG Hang Squat Snatch 115/75
10 Burpees
20 Second AB Sprint
rest 5 minutes x 5

Or

Beast of the East Competitors REST

9/25/2014

5 sets:
Row 250m
Run 500m
rest 2 minutes

*compare to 10/3/13*

Optional Accesory Work:
A) 3x Max Pull-Ups against band
B) 3x Max String Ring Dips
C) Bent Over Reverse Flys - x 200 reps (use 2.5 - 10#)

*IF YOU'RE DOING BEAST OF THE EAST SKIP THE ACCESORY WORK AND DO THE ABOVE WOD @ 75-80%)
*ALSO ADD IN 30 MINUTES OF MOBILITY WORK*

9/24/2014

Rest & Recovery Day

9/23/2014

A. Push Press 4 x 3 @ 80% rest as needed
B. Banded Deadlift 10 x 1 @ 60% of 1RM (same band as last week) rest 20 seconds
+
4 sets:
Run 500m
20 Pull-Ups
20 Wall Ball Shots 30/20
20 Box Jumps 24/20 *games standard*
20 HSPU
Row 500m
rest 5 minutes

9/22/2014

To Athletes Competing at BOTE this weekend Please follow blog EXACTLY.  You will workout Monday and Tuesday as is, take wednesday off and have a special aerobic/mobility day Thursday with Friday off.

A. Snatch
5 singles @ 75%
10 singles @ 80%
B. Clean & Jerk
5 singles @ 75%
10 singles @ 80%
C. Front Squat - 4 x 3 @ 80% rest as needed
D. GH Raise - 3x Max Reps
E. Barbell Hip Bridge 3 x 12 reps - rest 60 seconds
F. Banded Leg Curls x 100 reps

Barbell Hip Bridge
http://youtu.be/ylpfCk3i-0Y

Banded Leg Curls
http://youtu.be/j_IEOwAWyJM