5/31/2015

Rest Day

5/30/2015

A. Strict Press 1RM
B. Strict HSPU - EMOM x 10 - 5 reps
C. DB Tate Press 4 x 12 reps rest 60 seconds
D. Turkish Getups x 20 reps (10/arm AHAP)
E. AMRAP 5
5 UB Toes to Bar for Max Sets

5/29/2015

A. Every 30 seconds x 7:30 minutes (15 reps)
1 Squat Clean @ 75-80%
B. Bulgarian Split Squat - 3 x 10/leg @ 30X1 (10% of BW per hand) rest 60 seconds
C. Reverse Tabata L-Sit (10 seconds on 20 seconds off x 8)
+
3 TNG Power Cleans AHAP
5 Burpees Box Jumps 24/20
20 Second Bike Sprint
rest 5 minutes x 5

5/28/2015

A. Strict Press - 5 reps @ 60-65% every 2 minutes x 10 minutes
B. Shoulder 2 Overhead 1 x 8 reps (5# heavier than last week)
C. Chest Supported Wide Grip Barbell Row - 4 x 12 reps AHAP rest as needed
D. Dumbell External Rotation - 3 x 10/arm rest 60 seconds
+
7 rounds:
30 seconds Thrusters 95/65
30 seconds rest
30 seconds Burpees
30 seconds rest

5/27/2015

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

5/26/2015

A. Snatch Grip DL - 1RM
B. Snatch Balance - 7 x 1 @ 80% of 1RM Snatch
C. EMOM x 7 - 3 TNG Power Snatch @ 60-65%
D1. Glute Bridge Banded Static Hold 3 x 40 Seconds
D2. Hollow Rock Hold 3 x 20 Seconds rest 1 minute

5/25/2015

"Murph"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
*wear a vest if you have one*
*cannot partition the reps - all 100 pull-ups first and so on*