5/24/2015

Rest day

5/23/2015

Event 3 ish:
1 mile Run
50 OHS 135/95
50 GHD Situps
100 Double Unders
50 Sumo DL High Pull 135/95
50 Box Jump Overs 24/20

5/22/2015

A. Split Jerk 1RM (compare to 4/10)
B. Close Grip Floor Press 3x10 AHAP rest 60 seconds
C. HSW 3 x 20-30 feet (sub 30 second noes and toes on wall HS hold)
D. 2 strict hspu + 4 kipping hspu + 20 second HS hold rest 60 seconds x 5 sets
E1. Hollow Rock Hold 3 x 20 seconds
E2. Arch Rock Hold 3 x 20 seconds
E3. Barbell skullcrushers *light* 3 x 20 reps

5/21/2015

A. Back Squat - 1 Rep Every 30 Seconds x 10 reps @ 80%
B. Anderson Front Squat - 3 x 5 *light* rest 2 minutes (40% of FS max)
C. E2M x 12 minutes - 1 Power Clean + 1 Hang Squat Clean + 1 Clean @ 75-80% of Clean
D1. Reverse Hyper 3 x 15 reps @ 30% of Back Squat 1RM (sub non weighted on back of GHD machine)
D2. X Band Walk x 3 x 15 steps/direction rest 2 minutes
+
AMRAP 10
7 Muscle Ups
21 Thrusters 95/65
63 Double Unders
*scale muscle ups to as low as 3 reps if needed*

5/20/2015

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

5/19/2015

A. Push Jerk @ 55% Bar Weight *against band* 9x3 rest 30 seconds
B. Shoulder to Overhead - 1 x 8 reps (add 5# to last week)
C. EMOM x 5 Minutes - 3-6 UB Muscle Ups
D1. Dumbell Row @ 3011 3 x 8-10/arm
D2. Banded Face Pull 3 x 10 reps
+
EMOM x 20
Minute 1 - Row 20/15 Calories
Minute 2 - 12 S2O 115/75
Minute 3 - 10 Burpee Box Jump Overs 24/20
Minute 4 - 8-10 C2B Pull-Ups
+
Finisher:
Powell Raise - 3 x 8-10/arm rest 60 seconds

5/18/2015

A. Snatch 1RM
B. Take 75% of A - 6 singles
C. Barbell Hip Bridge - 3x15 HEAVY
D1. SL Barbell Deadlift 3x8/Leg
D2. Strict Toes to Bar 3 x 8-10 reps rest 2 minutes (add weight if possible)
+
Optional:
1 minute Assault Bike Cals
5 minutes rest x 5