11/21/2014
A. Every 90 seconds x 12 minutes - Snatch x 1 rep 80-90%
B. every 90 seconds x 12 minutes - C&J x 1 rep 75-85%
C. Every 30 seconds x 10 minutes - Back Squat
2 reps @ 60% of Max (SPEED)
+
3 sets @ 100%
20 Thrusters UB 95/65
20 Pull-Ups UB 95/65
20 Burpees
rest 8 minutes
*goal is sub 2 mintues per round*
B. every 90 seconds x 12 minutes - C&J x 1 rep 75-85%
C. Every 30 seconds x 10 minutes - Back Squat
2 reps @ 60% of Max (SPEED)
+
3 sets @ 100%
20 Thrusters UB 95/65
20 Pull-Ups UB 95/65
20 Burpees
rest 8 minutes
*goal is sub 2 mintues per round*
11/20/2014
5 sets:
20 Wall Ball Shots
10 HSPU
20 Push Press 75/55
10 Burpee Pull-Ups
rest 3 minutes
+
Accessory Work:
A. Glute Ham Raise - 5 x 8 reps
B. Accumulate 90 seconds Chin Over Bar Pull-Up Hold
C. Accumulate 90 seconds Bottom of Dip Hold
D. Accumulate 90 seconds L-Sit Hold
20 Wall Ball Shots
10 HSPU
20 Push Press 75/55
10 Burpee Pull-Ups
rest 3 minutes
+
Accessory Work:
A. Glute Ham Raise - 5 x 8 reps
B. Accumulate 90 seconds Chin Over Bar Pull-Up Hold
C. Accumulate 90 seconds Bottom of Dip Hold
D. Accumulate 90 seconds L-Sit Hold
11/18/2014
A. Push Press 4 x 3 @ 90% rest as needed
B. Deadlift - every 2 minutes x 8 minutes
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%
+
Every 10 minutes x 40 minutes
Run 500m
15 c2b pullups
12 strict hspu
10 toes to bar
100 double unders
10 toes to bar
12 ring dips
5 muscle ups (sub 15 c2b)
*If you're not done by 8 minutes - rest until next round*
B. Deadlift - every 2 minutes x 8 minutes
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%
+
Every 10 minutes x 40 minutes
Run 500m
15 c2b pullups
12 strict hspu
10 toes to bar
100 double unders
10 toes to bar
12 ring dips
5 muscle ups (sub 15 c2b)
*If you're not done by 8 minutes - rest until next round*
11/17/2014
A. Every 45 seconds x 18 minutes (8 reps of each)
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
*all at 75-80% of your 1-RM Snatch*
B. Every 2 minutes x 12 minutes
Clean & Jerk x 1 rep @ 85%
C. Front Squat 4 x 3 @ 90% rest as needed
D1. Back Extensions (2 second pause extended) x 10 reps *add weight*
D2. Weighted Plank Hold x 60 seconds
rest 60 seconds x 3 sets
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
*all at 75-80% of your 1-RM Snatch*
B. Every 2 minutes x 12 minutes
Clean & Jerk x 1 rep @ 85%
C. Front Squat 4 x 3 @ 90% rest as needed
D1. Back Extensions (2 second pause extended) x 10 reps *add weight*
D2. Weighted Plank Hold x 60 seconds
rest 60 seconds x 3 sets
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