4/26/2015

Rest Day

4/25/2015

"Double Jackie"
2 rounds:
Row 1000m
50 Thrusters 45#
30 Pull-Ups
*16 minute cap*

4/24/2015

A. Push Jerk - 3RM
B. Ring Dips 3 x 6-8 rest 2 minutes (add weight if possible)
C. Barbell JM Press 3 x 10 reps rest 60 seconds
D. Chest Facing Wall HS Hold (noes & toes on wall only) x 120 seconds
E. Bradford Press 3 x 20 reps *light* (over and back = 1 rep)
F. Windshield Wipers x 50 reps

4/23/2015

A. Overhead Squat 7 x 2 @ 70% rest 60 seconds
B. Every 90 seconds x 15 minutes - 1 Clean Grip Deadlift + Hang Power Clean + Hang Squat Clean + Front Squat @ 70% of FS
C1. Glute Ham Raise - 3 x 8-10 reps (add weight if possible)
C2. L-Sit Hold x 30 seconds
+
For time:
30 OHS 95/65
30 C2B Pull-Ups
30 Power Snatch 95/65
30 TTB
30 SDHP 95/65
30 Air Squats
30 KB Swings 53/35
*12 minute cap*

4/22/2015

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

4/21/2015

A. Bench Press @ 50% + Doubled Mini Band 8 x 3 (3 sets close, 2 middle, 3 wide)
B. Ultra Wide Grip Strict Pull-Ups 3x Max reps - rest 90 seconds
C. SA DB Row 3 x 10/arm rest 30 seconds between arms
D. Chin-Up (negatives) - 3 x 5-6 reps (5 seconds down on each rep)
+
For time:
1000m Row
100 Push Press 75/55
10 Muscle Ups
+
Finisher:
Band Face Pulls x 100 Reps

4/20/2015

A. Convential Deadlift (3" deficit) - 3RM
B. Squat Safety Bar Good Mornings 3 x 8 AHAP (use straight bar if no SSB)
C. Sotts Press - 3 x 5 *light* focus on upright torso (5% heavier than last week)
D. EMOM x 10 Minutes - Hang Snatch @ 75% (3 second pause in catch)
E1. SL Stiff Legged BB Deadlift 3 x 10/Leg
E2. GHD Situps 3 x 10-15 reps (against banded tension) rest 1 minute
+
Optional:
3 minutes Assault Bike @ 85-90% effort
1 minute rest x 5 sets

4/19/2015

OFF