2/8/2015

Recovery Day

2/7/2015

A. Hang Clean - 10RM (squat preferred not required)
B. WOD TBD
C. Intervals TBD

2/6/2015

A. Snatch - 1 rep every 2 minutes x 20 minutes (tough single)
+
For time:
All of the Below @ 90% (don't redline but don't bitch out)
Row 250m
rest 1:1
Row 500m
rest 1:1
Row 750m
rest 1:1
Row 1000m
rest 1:1
Row 2000m
*score = total time including rest*
- rest as needed -
3 rounds:
AMRAP 3
3 Power Snatches 135/95
6 push-ups
9 air-squats
rest 1 minute
+
Finisher:
100 Banded Good Morning

2/5/2015

A. Back Squat - 1-10-1-20-1-30 (% suggestions - 88%, 70%, 90%, 55-60%, 92%, 30-40%)
+
AMRAP 15
5 Push Press 135/95
10 KB Swings 53/35
15 Box Jumps 24/20
+
Finisher:
GHDSU 3 x 20 rest 90 seconds

2/4/2015

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

2/3/2015

A. EMOM x 10
2-3 Squat Clean 185/125 (TNG if Possible)
B. Strict Press - 3 x Max Reps (45/35# Bar + Hanging Kettlebells 26/18) rest as needed
+
4 sets:
ME Unbroken Double Unders
10 TNG Power Cleans 135/95
10 Burpee Box Jump Overs 24/20
rest 6 minutes
+
Finisher:
Standing Band Crunches - 3 x 50
rest as needed
Dumbbell Floor Press 100 reps (Neutral Grip)

2/2/2015

A. Sotts Press - 3 x 5 (work on positioning - stay light) rest as needed
B. EMOM x 7
Snatch (Squat) 2-3 TNG reps @ 70% of 1RM
+
4 sets:
20 Calorie Assault Bike
15 C2B Pull-Ups
10 Power Snatches 155/105
15 Toes to Bar
20 Calorie Row
rest 5 minutes
+
Finisher:
Strict Toes to Bar 3 x 10
rest as needed
Single Leg DL 3 x 15/leg