2/14/2015

2 Options:
Flex in City Comp
or
Jack & Jill Fundraiser
+
500m Row @ 12 seconds off PR pace
rest 2 minutes x 8 sets
*rest 5 minutes between sets 4&5*

2/13/2015

A. Snatch - 1 rep every 2 minutes x 20 minutes (tough single)
+
30 seconds KB Swings 53/35
30 seconds Burpees
30 seconds Double Unders
rest 5 minutes x 5
*compare to 12/12/14*
+
Finisher:
100 (weighted) back extensions

2/12/2015

A. Front Squat - 20RM (2 attempts) rest as needed
+
5 rounds:
5 Clean & Jerk 135/95
15 Wall Ball Shots 20/14
1 round of "Mary"
(5 HSPU, 10 Pistols Alt, 15 Pull-Ups)
*compare to 12/11/14*
+
Finisher:
10 minute Foam Roll Quads (5 minutes per leg)

2/11/2015

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

2/10/2015

A. Every 30 seconds x 7:30 minutes (15 total reps)
Squat Clean x 1 rep @ 80%
B. Strict Press 4 x 5 *building* rest 2 minutes
+
21 Thrusters 100/70
21 Burpees 6" Target
21/14 Calories Assault Bike
rest 8 minutes x 3 sets
*all at 100%*
*compare to 12/9/14*
+
Finisher:
200 Band Push Downs

2/9/2015

A. Sotts Press 3 x 5 (work on positioning - stay light) rest as needed
B. Every 30 seconds x 7:30 minutes (15 total reps)
Snatch x 1 rep @ 80%
+
4 rounds @ 85%
Row 500m
20 C2B Pull-Ups (scale volume if needed)
20 Box Jump Over 20"
20 HSPU
20 Push Press 75/55
rest 5 minutes
*compare to 12/8/14*
+
Finisher:
Accumulate 2 minutes in L-Sit