10/11/2014

Shaker Bottle Saturday

10/10/2014

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 @ 87% rest as needed
+
30 seconds G2O 135/95
30 seconds Burpees Over Bar
300m Sprint
rest 6 minutes x 3 sets
*the above at 100%*

10/9/2014

"Hell Week Flash Back"
Row 250m
rest 2 minutes
Row 500m
rest 3 minutes
Row 750m
rest 4 minutes
Row 1000m
Rest 4 minutes
Row 750m
rest 3 minutes
Row 500m
rest 2 minutes
Row 250m
*record all scores - will be retested*
+
Optional Accessory Work:
A) 3 x 6 strict pull-up against max band
B) 3 x 20 weighted push-ups
C) 3 x 8 DB Row/arm rest as needed
D) 100x tricep band pushdown (increase band tension from week 1)

10/8/2014

Recovery Day

10/7/2014

A. Push Press 4 x 5 @ 77% rest 2 minutes
B. Deadlift - Every 2 minutes x 8 mintues
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 80%
+
3 sets @ 85%
Row 350m
20 Pull-Ups (scale up to C2B)
20 KB Swings 70/53
20 Box Jump Overs 24/20
20 HSPU
Run 500m
rest 5 minutes
*use week 1 of this cycle as a pacing gauge*

10/6/2014

A. Snatch
5 singles @ 70%
5 singles @ 75%
5 Singles @ 80%
B. C&J
5 singles @ 70%
5 singles @ 75%
5 singles @ 80%
C. Front Squat
4 x 5 @ 77% rest 2:30 minutes
D. Reverse Hypers - 3 x 20 reps rest 60 seconds
E. X-Band Walk - 3 x 20 steps each direction
F. Gluten Free V3.0 Routine

Gluten Free
http://youtu.be/tLuJMen-epE

Xband Walk
http://youtu.be/0PHk5ePgzak