7/17/2015
A. Jerk Balance - 3 x 5 (5-10% heavier than last week)
B. Split Jerk - 3, 2, 1, 3, 2, 1 - 3 minutes rest (pause in catch position)
C1. Side Plank x 45 seconds per side
C2. Ring Push-Ups (feet elevated) @ 2111 x 10-12 reps rest 2 minutes x 3 sets
D. Turkish Getups x 30 rep (15/arm) 45/25
+
20 Seconds MAX OUT Assault Bike
2 minute rest x 8 sets
B. Split Jerk - 3, 2, 1, 3, 2, 1 - 3 minutes rest (pause in catch position)
C1. Side Plank x 45 seconds per side
C2. Ring Push-Ups (feet elevated) @ 2111 x 10-12 reps rest 2 minutes x 3 sets
D. Turkish Getups x 30 rep (15/arm) 45/25
+
20 Seconds MAX OUT Assault Bike
2 minute rest x 8 sets
7/16/2015
A. Back Squat @ 60% - 8 x 2 reps rest 30 seconds (upright torso and speed FOCUS)
B. Halting Clean DL to Knee (2 sec pause) + Power Clean (from floor) - 1 rep Every 90 seconds x 12 minutes
C. Weighted Hip/Back Extensions 3 x 12-15 reps 90 seconds rest
+
5 sets:
5 TNG Squat Clean Thrusters 155/95
10 Burpee Box Jump Overs 20"
3 minute rest
B. Halting Clean DL to Knee (2 sec pause) + Power Clean (from floor) - 1 rep Every 90 seconds x 12 minutes
C. Weighted Hip/Back Extensions 3 x 12-15 reps 90 seconds rest
+
5 sets:
5 TNG Squat Clean Thrusters 155/95
10 Burpee Box Jump Overs 20"
3 minute rest
7/15/2015
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
7/14/2015
A. Push Jerk 4, 4, 4, 4, 4 @ 65-70% TNG reps rest 90 seconds between sets
B. Bench Press - Max Reps @ 135/85 rest 5 minutes x 2 sets (go to muscle failure)
C1. Burpees x 10 reps AFAP rest 15 seconds
C2. Butterfly Pull-Ups x Max Reps rest 3 minutes x 3 sets (stop at 30 if you get there)
D. Hollow Hold x 15 seconds on, 15 seconds off x 10 sets
+
Every 3 minutes x 24 Minutes
250/200m Row
10 Shoulder 2 Overhead 115/75
10 Toes to Bar
Finisher:
Band Face Pulls - 3 x 15 reps
B. Bench Press - Max Reps @ 135/85 rest 5 minutes x 2 sets (go to muscle failure)
C1. Burpees x 10 reps AFAP rest 15 seconds
C2. Butterfly Pull-Ups x Max Reps rest 3 minutes x 3 sets (stop at 30 if you get there)
D. Hollow Hold x 15 seconds on, 15 seconds off x 10 sets
+
Every 3 minutes x 24 Minutes
250/200m Row
10 Shoulder 2 Overhead 115/75
10 Toes to Bar
Finisher:
Band Face Pulls - 3 x 15 reps
7/13/2015
A. Front Squat @ 3111 tempo 4, 4, 4, 4, 4 rest 2 minutes - build to a MAX (start 5-10% heavier than last week)
B. Tall Snatch (5% heavier than last week) 3 x 3 reps (pause in catch for 2 seconds) rest 1 minute
C. Snatch Wave 12" Blocks
3, 2, 1, 3, 2, 1 rest 90 seconds between sets (no RX here work to tough singles each go around, no TNG)
D. Ultrawide Stiff Legged Sumo Deadlift AHAP x 20 reps rest 2 minutes x 3 sets
+
3 minutes Assault Bike @ moderate to tough pace
1 minute rest x 3 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 12" Blocks
3, 2, 1, 3, 2, 1 rest 90 seconds between sets (no RX here work to tough singles each go around, no TNG)
D. Ultrawide Stiff Legged Sumo Deadlift AHAP x 20 reps rest 2 minutes x 3 sets
+
3 minutes Assault Bike @ moderate to tough pace
1 minute rest x 3 sets
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