5/10/2015

Off

5/9/2015

"Fran"
21-15-9
Thrusters 95#
Pull-Ups
rest as needed
30 minute clock:
Row (meters)
*Guys look to keep a 2:00 pace - 7500m +*
*Girls look to keep a 2:15 pace - 6500m +*

5/8/2015

A. Rack Jerk - 1RM (behind the neck split jerk)
B. Free Standing HS Hold 60-90 seconds (partner assisted if needed)
C. Strict HSPU - 3 x 6-8 reps (add largest deifict you can handle)
D. Turkish Getup x 20 reps (total)
E. Toes to Bar (weighted) 3 x 10

5/7/2015

A. Every 90 seconds x 9 minutes - 3 TNG Squat Cleans @ 70%
B. EMOM x 6 minutes - 3 TNG Power Snatches @ 60%
C. Barbell Hip Bridge 3 x 20 reps
D. Sumo Stiff Legged DL 2 x 50 reps (light and fast)
+
For time:
800m Run
50 Wall Ball Shots 20/14 UB
400m Run
35 Wall Ball Shots 20/14 UB
200m Run
20 Wall Ball Shots 20/14 UB

5/6/2015

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

5/5/2015

A. Bench Press @ 70% - 10x2 rest 45 seconds
B. Shoulder 2 Overhead @ 70% of Max Push Jerk (1 set x 8 reps)
C. Max Butterfly Pull-Ups x 1 set (rest as needed)
D. Max Kipping Pull-Ups x 1 set (rest as needed)
E. Max Strict Pull-Ups x 1 set
F. Chest Supported Dumbbell Row 4x12 rest 60 seconds
+
5 rounds:
10 Strict HSPU (scale if needed - should never be at singles)
15 Burpees Over Rower
20 Calorie Row
+
Finisher:
Band Pull Aparts x 100 reps

5/4/2015

A. Overhead Squat - 1RM
B. EMOM x 12 minutes - 1 Snatch @ 80-85%
C. Stiff Legged Conventional RDL 4 x 8 rest as needed
D1. Back Extensions (against band) 3 x 20
D2. L-Sit 3 x 25-30 Seconds rest 2 minutes
+
Optional:
30 seconds Run
30 seconds Jog
x 20