3/8/2015

15.2 Retest

or

Recovery Day (try to hit some mobility and recover for Monday Training)

3/7/2015

Active Rest (NOT OPTIONAL)
20 Minutes Rower
30 second sprint
30 second slow recovery Row
+
20-30 minutes area specific mobility

3/6/2015

15.2

3/5/2015

A. Front Squat - 5 x 3 @ 75% rest 2 minutes
B. Power Clean & Push Jerk x 8-10 reps @ 70-75% of 1RM C&J
+
15.2 Movement Prep and Run Through

3/4/2015

Row 20 minutes
30 second SPRINT
30 seconds Recover
+
2 rounds NOT TIMED:
10 strict pull-ups
20 push-ups
10 overhead squats 45# bar
20 hollow rocks
10 back extensions
20 Russian KB Swings
10 Single Leg KB DL/side
20 Perfect Air Squats
+
20-30 minute area specific mobility

3/3/2015

Every 30 seconds x 7 minutes
1 Squat Clean @ 75-80%
+
5 rounds:
10 Front Rack Lunge Steps 135/95
10 Bar Facing Burpees
10 Chest 2 Bar Pull-Ups or 5 Bar Muscle Ups
+
Finisher:
3 x 20 (weighted back extensions)
+
3 x 15/leg SL KB DL AHAP

3/2/2015

3.2 - 3.8

7 sets: 1 Power Snatch + 1 Snatch (building) *perfect mechanics* + 3 rounds: 30/20 Calorie Bike 20 Shoulder 2 Overhead 135/95 10 Box Jump Overs 30/24 + Finisher: EMOM x 5 1-5 Muscle Ups UB rest as needed GHDSU x 50 reps

Every 30 seconds x 7 minutes 1 Squat Clean @ 75-80% + 5 rounds: 10 Front Rack Lunge Steps 135/95 10 Bar Facing Burpees 10 Chest 2 Bar Pull-Ups or 5 Bar Muscle Ups + Finisher: 3 x 20 (weighted back extensions) + 3 x 15/leg SL KB DL AHAP

Row 20 minutes 30 second SPRINT 30 seconds Recover + 2 rounds NOT TIMED: 10 strict pull-ups 20 push-ups 10 overhead squats 45# bar 20 hollow rocks 10 back extensions 20 Russian KB Swings 10 Single Leg KB DL/side 20 Perfect Air Squats + 20-30 minute area specific mobility

A. Front Squat - 5 x 3 @ 75% rest 2 minutes B. Power Clean & Push Jerk x 8-10 reps @ 70-75% of 1RM C&J + 15.2 Movement Prep and Run Through

Open Workout 15.2

Active Rest (NOT OPTIONAL) 20 Minutes Rower 30 second sprint 30 second slow recovery Row + 20-30 minutes area specific mobility

Open Workout 15.1 Retest

3.2

7 sets:
1 Power Snatch + 1 Snatch (building) *perfect mechanics*
+
3 rounds:
30/20 Calorie Bike
20 Shoulder 2 Overhead 135/95
10 Box Jump Overs 30/24
+
Finisher:
EMOM x 5
1-5 Muscle Ups UB
rest as needed
GHDSU x 50 reps