For time:
20/12 Muscle Ups
2000m Row
30 Clean & Jerks 145/100
7/10/2015
A. Jerk Balance - 3 x 5 *light* (use as a warmup)
B. Split Jerk - 2, 2, 2, 2, 2 *building to a tough set* (pause in catch for 1-2 seconds rest 2 minutes
C1. L-Sit Hold x 20-30 seconds rest 1 minute
C2. Band Push Down x 40-50 reps rest 1 minute x 4 sets
D. Turkish Getups x 30 reps (15/arm) 40/20
+
200m Sprint
rest/walk 2:30 x 8 sets
*make sure to warmup up ankles, hips, hamstrings*
*do these at a track if possible and make them all out efforts*
B. Split Jerk - 2, 2, 2, 2, 2 *building to a tough set* (pause in catch for 1-2 seconds rest 2 minutes
C1. L-Sit Hold x 20-30 seconds rest 1 minute
C2. Band Push Down x 40-50 reps rest 1 minute x 4 sets
D. Turkish Getups x 30 reps (15/arm) 40/20
+
200m Sprint
rest/walk 2:30 x 8 sets
*make sure to warmup up ankles, hips, hamstrings*
*do these at a track if possible and make them all out efforts*
7/9/2015
A. Back Squat @ 55% - 8 x 2 reps rest 30 seconds (upright torso and speed FOCUS)
B. Halting Clean DL to Knee + Squat Clean from Pause @ Knee x 1 rep EMOM x 8 Minutes (225/135) - scale accordingly
C. Lying Face Down Hamstring Curl x 20 reps rest 1 minute x 4 sets (https://youtu.be/QwXgpycbD1Q) - no bench needed use floor
+
5 sets:
5 TNG Power Clean & Jerks 155/105
8 KB Swings 70/53
12 Calories on Bike
rest 3 minutes
B. Halting Clean DL to Knee + Squat Clean from Pause @ Knee x 1 rep EMOM x 8 Minutes (225/135) - scale accordingly
C. Lying Face Down Hamstring Curl x 20 reps rest 1 minute x 4 sets (https://youtu.be/QwXgpycbD1Q) - no bench needed use floor
+
5 sets:
5 TNG Power Clean & Jerks 155/105
8 KB Swings 70/53
12 Calories on Bike
rest 3 minutes
7/8/2015
20 minutes @ Z1 (light effort)
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility
7/7/2015
A. Push Jerk 5, 5, 5, 5, 5 @ 60-65% TNG reps rest 90 seconds between reps
B. Bench Press 1 x 8 reps @ 5# heavier than last week (if you failed drop to 70% of last made attempt, switch grips, and do 5 reps)
C1. Box Jumps x 30 seconds Max Reps @ 20" rest 15 seconds
C2. Chest 2 Bar Pull-Ups x Max reps rest 2 minutes x 3 sets
D. One Leg Plank - Accumulate 1 minute/leg
+
3 sets:
500m Row
15 Push Press 115/75
15 Burpees Over Bar
20 Butterfly Pull-Ups (perfect reps here)
rest 5 minutes between sets
Finisher:
100 Band Pull-Aparts
B. Bench Press 1 x 8 reps @ 5# heavier than last week (if you failed drop to 70% of last made attempt, switch grips, and do 5 reps)
C1. Box Jumps x 30 seconds Max Reps @ 20" rest 15 seconds
C2. Chest 2 Bar Pull-Ups x Max reps rest 2 minutes x 3 sets
D. One Leg Plank - Accumulate 1 minute/leg
+
3 sets:
500m Row
15 Push Press 115/75
15 Burpees Over Bar
20 Butterfly Pull-Ups (perfect reps here)
rest 5 minutes between sets
Finisher:
100 Band Pull-Aparts
7/6/2015
A. Front Squat @ 3111 tempo 5, 5, 5, 5, 5 rest 2 minutes - building to a MAX
B. Tall Snatch (5% heavier than last week) 3 x 3 reps (pause in catch for 2 seconds) rest 1 minute
C. Snatch Wave
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85-90%
*doesn't have to be TNG*
D. Standing Barbell Goodmoring x 8 reps @ 3011 tempo rest 2 minutes x 3 sets (light)
+
400m Run @ 85-90%
rest 90 seconds x 6 sets
B. Tall Snatch (5% heavier than last week) 3 x 3 reps (pause in catch for 2 seconds) rest 1 minute
C. Snatch Wave
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85-90%
*doesn't have to be TNG*
D. Standing Barbell Goodmoring x 8 reps @ 3011 tempo rest 2 minutes x 3 sets (light)
+
400m Run @ 85-90%
rest 90 seconds x 6 sets
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