10/17/2014
A. Every 90 seconds x 12 minutes (8 sets)
Snatch x 1 rep (build accross each set)
B. Every 90 seconds x 12 minutes (8 sets)
C&J x 1 rep (build accross each set)
C. Back Squat 5 x 2 @ 89% rest as needed
+
AMRAP 5
5 Power Cleans 205/134
10 Burpees Over Bar
20 Double Unders
- rest 10 minutes -
AMRAP 5
1 Power Clean 195/125
1 Thrusters 195/125
1 S20 195/125
Snatch x 1 rep (build accross each set)
B. Every 90 seconds x 12 minutes (8 sets)
C&J x 1 rep (build accross each set)
C. Back Squat 5 x 2 @ 89% rest as needed
+
AMRAP 5
5 Power Cleans 205/134
10 Burpees Over Bar
20 Double Unders
- rest 10 minutes -
AMRAP 5
1 Power Clean 195/125
1 Thrusters 195/125
1 S20 195/125
10/16/2014
10 sets:
7 calories AB
7 Burpee Box Jumps Overs 24/20
rest 2 minutes
+
Optional Accessory Work:
A. Strict Weighted Pull-Up 3 x 4 rest as needed
B. Strict Weighted Dips 3 x 8 rest as needed
C. 3 x 6 DB Row/arm rest as needed
D. 150x tricep band pushdown
7 calories AB
7 Burpee Box Jumps Overs 24/20
rest 2 minutes
+
Optional Accessory Work:
A. Strict Weighted Pull-Up 3 x 4 rest as needed
B. Strict Weighted Dips 3 x 8 rest as needed
C. 3 x 6 DB Row/arm rest as needed
D. 150x tricep band pushdown
10/14/2014
A. Push Press 4 x 4 @ 82% rest 2:30
B. Deadlift Every 2 minutes x 8 minutes
8 reps @ 55%
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
+
3 sets @ 85%
Row 500m
20 Wall Ball Shots 30/20
5-7 Muscle Ups
20 Burpees
5-7 Muscle Ups
100 Double Unders
rest 5 minutes
*sub 10 C2B + 10 Ring dips for each set of M-Ups*
B. Deadlift Every 2 minutes x 8 minutes
8 reps @ 55%
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
+
3 sets @ 85%
Row 500m
20 Wall Ball Shots 30/20
5-7 Muscle Ups
20 Burpees
5-7 Muscle Ups
100 Double Unders
rest 5 minutes
*sub 10 C2B + 10 Ring dips for each set of M-Ups*
10/13/2014
A. Snatch
5 singles @ 75%
10 singles @ 80%
B. C&J
5 singles @ 75%
10 singles @ 80%
C. Front Squat
4 x 4 @ 82% rest 2:30 minutes
D. Reverse Hypers 3 x 15 reps rest 60 seconds (add weight)
E. X-Band Walk - 3 x 30 reps in each direction
F. Back Extension - 3 x 10 @ 2013
*starting at bottom position*
*1 second up, 3 second pause at extension, 2 seconds to lower to start*
5 singles @ 75%
10 singles @ 80%
B. C&J
5 singles @ 75%
10 singles @ 80%
C. Front Squat
4 x 4 @ 82% rest 2:30 minutes
D. Reverse Hypers 3 x 15 reps rest 60 seconds (add weight)
E. X-Band Walk - 3 x 30 reps in each direction
F. Back Extension - 3 x 10 @ 2013
*starting at bottom position*
*1 second up, 3 second pause at extension, 2 seconds to lower to start*
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