6/28/2015

Recovery Day

6/27/2015

0 - 10:00
Run 1 mile
10:01 - 20:00
5 rounds:
12 KB Swings 70#
12 Burpees
20:01 - 40:00
Row 2000m
30 Squat Clean Thrusters 155/95
40:01 - Finish
Run 1 mile
*compare to 6/9/14*

6/26/2015

A. Weighted Pull-Up 1RM (kipping allowed) - 10 minutes
B. Weighted Ring Dip 1RM (kipping allowed) - 10 minutes
C1. Chest Supported Wide Grip Row x 12 reps rest 30 seconds
C2. Dumbell Overhead Tricep Extensions (2 hands on dumbbell) x 20 reps rest 90 seconds x 5
+
30 Strict Ring Dips
rest 2 minutes
40 Strict HSPU
rest 2 minutes
50 Strict Toes to Bar

6/25/2015

A. Squat Clean Cluster 5 x 1.1.1 (rest 20 seconds between clusters) rest 2 minutes after sets @ 80-85%
B. Lateral Lunge 35/18 KB in Front Rack x 20 total reps rest 90 seconds x 4
C1. BB Hip Bridge AHAP x 15 reps rest 60 seconds
B2. Seated Good Morning @ 3111 temp x 10 reps *light* rest 2 minutes x 3 sets
+
@ Max Effort:
750m Row
rest 8 minutes x 3

6/24/2015

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

6/23/2015

A. Strict Press - E2M x 16 minutes - 1 rep *building* to tough single for the day
B. Bench Press 1 x 8 reps @ 5# heavier than last week
C1. 30 UB Double Unders rest 15 seconds
C2. 3-5 UB Muscle Ups rest 2 minutes x 4 sets
D. Noes & Toes HS Hold on Wall x 2 minutes
+
3 sets:
500m Row
10 S2O 165/105
12 Chest 2 Bar Pull-Ups
15 Box Jump Step Down 24/20
rest 1:1

6/22/2015

A. Clean - 1RM
B. Snatch Pull x 1 + Hang Snatch x 1 @ 75-80% of 1RM Snatch E2M x 16 minutes
C1. Side Plank x 45 seconds/side rest 30 seconds
C2. Glute Ham Raise x 8-10 reps (controlled) rest 2 minutes x 3 sets
+
20 minute clock: RUN
30 seconds Run
30 seconds Jog