5/17/2015

Rest Day

5/16/2015

AMRAP 20
20 Thrusters 135/95
20 Burpees
20 Pull-Ups
*the gold standard is 5 rounds*

5/15/2015

A. Floor Press - 1RM
B. Handstand Walk - 100m (accumulate) *if not noes and toes on wall HS hold x 90 seconds*
C. EMOM x 10 - 5 Kipping HSPU (add ankle weights or deficit if possible)
D. Bradford Press 3 x 20 reps (over and back is 1 rep)
E. Accumulate 2 minutes in Plank + Weight
F. Banded Pushdown x 200 reps

5/14/2015

A. Front Squat 1 1/4 - 5, 5, 5, 5 rest 2 minutes @ 65-75%
B. EMOM x 10 - 1 Halting Clean DL + 1 Clean @ 70-75%
C. Front Rack Step Up (Double Kettle Bells in Rack) 3 x 8/Leg rest as needed
D. GH Raise - 3x Max Reps
+
15-12-9-6
Front Squat 165/105
Muscle Ups

5/13/2015

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

5/12/2015

A. Behind the Neck Wide Grip Push Press 9 x 3 *light* rest 30 seocnds
B. Shoulder 2 Overhead - 1 x 8 reps (add 5# to last week)
C. AMRAP 3 - Strict Ring Dips
D. AMRAP 3 - Kipping Ring Dips
E. SA Dumbell Row 3 x 10/arm rest 30 seconds
+
"Helen"
3 rounds:
400m Run
21 KB Swings 53/35
12 Pull-Ups
+
Finisher:
Chest Supported Rear Delt Fly 4x25

5/11/2015

A. Power Clean 3RM TNG
B. Snatch Balance 5x1 @ 75% rest 60 seconds
C. Every 90 seconds x 9 minutes - 1 Snatch @ 85-90%
D1. Stiff Legged Ultra Wide DL 3x20
D2. L-Sit Hold 3x25-30 seconds
+
Optional:
30 Second Bike Sprint
rest 2 minutes x 8-10 sets