4/18/2015

For time:
Run 1 mile
into
3 rounds:
5 Muscle Ups
10 Clean & Jerks 135/95
20 Box Jumps 24/20
into
Row 1000m

4/17/2015

A. Reverse Band Bench Press - 1RM
B. Dumbbell Neutral Grip Floor Press - 3 x 15 reps rest 60 seconds
C. Dumbbell Tate Press - 3 x 12 reps rest 60 seconds
D. Handstand Walk Practice - 10 minutes
E. GHD Situp - 8RM (don't extend all the way back with weight)

4/16/2015

A. Box Squat - 8 x 3 @ 50% Bar Weight + 80# in Chains rest 30 seconds (if you don't have chains use bands)
B. Every 90 seconds x 15 minutes - 1 Power Clean + 1 Squat Clean @ 80% of 1RM Clean
C. Weighted Back Extensions 4 x 20 reps rest 60 seconds
D. Strict Toes To Bar - 3 x 8-10 reps
+
For time:
1000m Row
40 Bar Facing Burpees
20 Squat Snatch 135/95
*11 minute cap*

4/15/2015

Active Recovery
A. Z1 Work (Run, Row, Bike) 20-30 minutes @ 70% intensity
B. Mobility Work 20-30 minutes (body part specific)
C. Get out and enjoy yourself for and hour

4/14/2015

A. Floor Press - 9 x 3 @ 70% rest 30 seconds
B. Strict Weighted Pull-Up (1 second pause chin over top) - 3 x 5 reps rest 90 seconds
C. Pendlay Row - 4 x 5 AHAP rest 60 seconds *building*
D. Feet Elevated Inverted Row 3 x Max Reps (underhand grip)
+
5 rounds:
3 Front Squat (205/125) *from floor*
20 second L-Sit
4/2 Muscle Ups
+
Finisher:
Chest Supported Rear Delt Fly
4x20

4/13/2015

A. Sumo Deadlift - 1RM
B. Sotts Press - 3 x 5 *light* focus on upright torso rest 60 seconds
C. Snatch Balance - 5 x 1 @ 70-75% of 1RM Snatch (2 sec pause at bottom) rest 30 seconds
D. Every 45 seconds x 10 reps - 1 Snatch @ 80%
E1. Glute Ham Raise 3 x 8-12 reps
E2. Weighted Situp (hold plate overhead) 3 x 15 reps rest 60 seconds
+
Optional:
400m Run @ 90%
rest 2 minutes x 6 sets