6/21/2015

Rest Day

6/20/2015

A. 2000m Row Time Trial Effort (no pacing) Guys look to go sub 7, ladies sub 8
rest as needed
+
For Time:
15 Muscle Ups
5 Cleans (M: 205, 225, 245, 255, 265 - F: 135, 145, 155, 165, 175)
rest as needed
+
Finisher:
500m Row AFAP

6/19/2015

A. Push Press - 20RM (warmup thoroughly - give this one go must be TNG)
B1. Underhand Grip Bent Over BB Row @ 3011 tempo x 8 reps
B2. Dumbbell Tate Press x 15 reps rest 2 minutes x 4 sets
+
30 Kipping Rings Dips
rest 2 minutes
40 Kipping HSPU
rest 2 minutes
50 Kipping Toes To Bar

6/18/2015

A. Squat Clean Cluster 5 x 1.1.1 (rest 15 seconds between clusters) rest 2 minutes after sets @ 75%
B. SL Barbell Stiff Legged DL 3 x 8/side @ 3011 Tempo rest 60 seconds between legs
C1. Hollow Rock Hold x 30 Seconds rest 30 seconds
C2. Arch Rock Hold x 30 seconds rest 2 minutes x 4 sets
+
3 sets @ Max:
15 Calorie Row
15 Thrusters @ 95/65
15 Box Jumps 20"
rest 5 minutes after each set

6/17/2015

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

6/16/2015

A. Strict Press - 2 reps @ 80-85% every 2 minutes x 10 minutes
B. Bench Press 1 x 8 reps @ 5# heavier than last week
C1. Burpees x 15 reps (6") AFAP rest 30 seconds
C2. Chest 2 Bar Pull-Ups x 10 reps AFAP rest 2 minutes x 4 sets
D. Band Pull Apart x 100 reps
+
3 sets:
30 UB Wall Ball Shots 20/14
60 UB Double Unders
5 Muscle Ups
rest 1:1

6/15/2015

A. Deadlift - 1RM
B. Snatch - 12" Blocks - 1 rep EMOM x 10 minutes @ 75-80% (pause in catch)
C1. Weighted Hip Extensions x 15 reps rest 1 minutes
C2. Weight Plank Hold (on rings) x 45 seconds rest 1 minute x 3 sets
+
3 minutes on Assault Bike @ 300-350 watts (225-275 girls)
1 minute rest x 3 sets

6/14/2015

Recovery Day