1/11/2015

Recovery Day

1/10/2015

A. Clean - tough single in 20 minutes
B. AMRAP 12
12 OHS 95/65
4 Muscle Ups (scale to 12 pull-ups)
12 Burpees
*do this in 2 heats*
+
Row 500m @ 8-10 seconds of PR pace
rest 2:30 x 4

1pm in White Plains - I WILL NOT BE PRESENT TOMORROW

1/9/2015

A. Back Squat - 10 x 2 @ 55% Bar Weight + 30-40# Chains/Side
rest 30 seconds between sets
B. Push Press - 9 x 3 @ 55% Bar Weight (against band tension - light)
rest 30s seconds between sets
+
30 seconds S2O UB 135/95
30 seconds Assault Bike
rest 3 minutes x 5

1/8/2015

A. 3 sets:
Split Jerk x 3 reps (2 sec pause in bottom of dip, 2 second pause in catch) @ 70-75%
B. Clean & Jerk:
4 singles @ 75%
4 singles @ 80%
4 singles @ 85%
+
10-9-8-7-6-5-4-3-2-1
Power Clean 155/105
KB Swing 53/35
C2B Pull-Up

1/7/2015

30 minutes - swim, bike, or row (choices in that order of my preference for recovery) @ easy pace
+
30 minutes Mobility on trouble areas

1/6/2015

A. Every 30 seconds x 10 minutes
1 1/4 Front Squat x 1 rep @ 70% of 1RM (bounce out of bottom)
B. Dead Stop Front Squat 6 reps @ 90% of 1RM Clean
+
15 Front Squats 135/95
15 Burpees 6" target
30 second Assault Bike
rest 8 minutes x 3 sets
*all at 100%*

1/5/2015

A. Snatch
5 @ 75%
5 @ 80%
5 @ 85%
+
5 sets:
20 Calorie Row
20 Toes 2 Bar
20 Deadlifts 185/125
20 Wall Ball Shots 20/14
20 Box Jumps 24/20
rest 5 minutes