5/3/2015

Rest Day

5/2/2015

For time:
Row 500m
then
21-15-9
Power Clean 145/95
7-5-3
Muscle Ups
Then
Row 500m
21-15-9
Thrusters 95/65
Burpees Over Bar
Then
Row 500m

5/1/2015

A. Push Press - 5RM
B. Banded Push-Ups - 3 x 15-20 reps rest 60 seconds
C1. Close Grip BB Floor Press 3 x 8 reps
C2. Standing DB Kickbacks 3x15 (light) rest 60 seconds
D. Hanging From Bar L-Hold x 60 seconds (accumulate)
E. Overhead Stabilty Walk 3 x 100 feet (22# Barbell + 35/18# hanging on thick black band from each side)

4/30/2015

A. Overhead Squat 5 x 2 @ 75% rest 60 seconds
B. Every 2 minutes x 10 minutes - 3 TNG Hang Squat Cleans @ 65-75% of 1RM Clean
C1. Stiff Legged Sumo DL 3 x 20 reps
C2. Banded Pull-Throughs 3 x 25 (medium band) rest 90 seconds
+
For time:
200 Double Unders
100 Wall Ball Shots 20/14 (sets of 10 UB)
50 Chest 2 Bar Pull-Ups (sets of 5 UB)

4/29/2015

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

4/28/2015

A. Strict Press - EMOM x 5 minutes - 5 reps @ 55%
B. S2O Max Reps @ 185/115 (only 1 set - no split jerks allowed)
C. Strict Chin Ups - 3 x 8-10 reps rest 30 seconds
D. Overhand Grip BB Row 3 x 8 reps rest 60 seconds
E. Toes To Bar x 50 reps (for time)
+
4 rounds:
10 Deadlifts 185/125
10 Bar Facing Burpees
10 Ring Dips (strict if possible)
+
Finisher:
100 Dumbbell Skull Crushers (super light)

4/27/2015

Deload Week (ish)

A. Front Squat - 5RM
B. Sumo Deadlift - 3x8 @ 70-80% rest 90 seconds
C. Power Snatch - EMOM x 8 minutes - 3 reps TNG @ 55%
D1. Glute Ham Raise - 3 x 10-12 reps
D2. Hollow Rock - 3 x 20-30 seconds rest as needed