7/26/2015

Rest Day

7/25/2015

For time:
1 mile Run
100 Wall Ball Shots (5 sets of 20 or 4 sets of 25)
20 Muscle Ups (sub 30 Chest 2 Bar + 30 Ring Dips)

7/24/2015

A. Jerk Balance - 3 x 5 (5-10% heavier than last week)
B. Split Jerk - tough single in 20 minutes (pause in catch for 1-2 seconds)
C1. Ring Dips @ 2111 tempo x AMRAP *use band if needed) rest 30 seconds
C2. Climbing Plank x 45 seconds rest 90 seconds x 3 sets (https://youtu.be/5rMewM7waq0)
D. Turkish Getups x 20 reps (10/arm) 53/35
+
40 Calorie Row
rest 2 minutes x 5 sets (keep a consistent pace throughout*

7/23/2015

A. Back Squat @ 70% - 6 x 2 reps rest 45 seconds (upright torso and speed FOCUS)
B. Power Clean x 1 + Squat Clean x 1 *building - no Maxes* 1 complex every 2:30 x 15 minutes
C. GHD Situp - 3 x 15-20 reps AFAP rest 90 seconds
+
3 sets:
10 TNG Power Snatch 115/75
10 Burpees Over Bar
10 TNG Power Snatch 115/75
10 Burpees Over Bar
5 minute rest

7/22/2015

20 minutes @ Z1
Bike or Row
hop off every 4 minutes - 4-5 (strict hspu, ring dips, pull-ups)
running clock - select your weakest movement
20 minutes of mobility

7/21/2015

A. Push Jerk 3, 3, 3, 3, 3 @ 70-75% TNG reps rest 90 seconds between sets
B. Bench Press (against bands) 7 x 3 @ 50% of Max + Thin Bands rest 45 seconds between sets (https://youtu.be/CjrWkrfYz_c)
C1. Double Unders x 50 reps AFAP (or max set if you cannot do 50) rest 30 seconds
C2. Chest 2 Bar Pull-Ups x 20 reps rest 3 minutes x 3 sets (do these in sets of 5 UB AFAP) *scale to 10 if itll take more than 1 minute*
D. L-Hang Hold x 15 seconds rest 30 seconds x 8 sets
+
Every 5 minutes x 25 Minutes
500m Run
8 Shoulder 2 Overhead 145/95
5/2 Muscle Ups
*scale is 8 ring dips strict*
*rounds should not take more than 4 minute*
+
Finisher:
Band Pull Apart Overhead x 100 reps

7/20/2015

A. Front Squat @ 3111 tempo 3, 3, 3, 3, 3 rest 2:30 minutes - build to a MAX (start 5-10% heavier than last week)
B. Heaving Snatch Balance 5 sets of 3 *light* (pause in catch for 2 seconds) rest 1:30 minute (https://youtu.be/39nx2kxSw1c)
C. Snatch Complex
High Hang x 1 + Mid Hang (above knee) x 1 - 1 complex every 2 minutes x 16 minutes *building* no maxes, no TNG
D1. Weighted Hip/Back Extenison x 15 reps rest 1 minute (https://youtu.be/-FRYZjXMHkA)
D2. Seated Banded Leg Curl x 18-20 reps rest 1 minute x 4 sets (https://youtu.be/p0BXVpb_7PQ)
+
3 minutes Assault Bike @ moderate to tough pace
1 minute rest x 4 sets
*try and increase from last week by 10-20 watts*