8/16/2015

Rest

8/15/2015

For time:
100 Walking Lunge Steps (53/35 per hand)
50 Calorie Bike
20 Burpee Box Jumps 30/24
10 Muscle Ups (Scale to 20 Chest 2 Bar)

8/14/2015

A. Split Jerk Cluster - 5 x 1.1 rest 20 seconds, rest 3 minutes @ 70-75%
*stick landing for 3 seconds each rep*
B1. Strict Ring Dips x Max Reps (1 second pause at top and bottom) rest 1 minute
B2. GHD Situps x 15-20 reps rest 1 minute x 3 sets
C. 20 minute Row @ 80-85%
*hop off every 4 minutes and perform 2 TNG Turkish Getups/Arm Tough weight*

8/13/2015

A. Back Squat - tough single in 20 minutes
B. Power Clean Cluster - 4 x 1.1 @ 70-75% rest 15 seconds, rest 2 minutes
+
500m Run @ 90%
rest 90 seconds x 4

8/12/2015

OFF

8/11/2015

A. Strict Press 3 x 5 @ 65% rest 2 minutes
B1. Max UB Double Unders rest 30 seconds
B2. Max UB Muscle Ups rest 3 minutes x 3 (scale to 15-20 butterfly pull-ups)
+
For time:
1k Row
50 Shoulder 2 Overhead 115/75
30 Bar Facing Burpees

8/10/2015

A. Front Squat - 3 x 5 @ 65% rest 2 minutes
B. Snatch Cluster 4 x 1.1.1 @ 70% - rest 10 seconds, rest 2 minutes
C1. GH Raise x 6-8 reps rest 1 minute
C2. L-Sit Hold x 20 seconds rest 1 minute x 3
+
Bike/Row
30 seconds slow
20 seconds moderate
10 seconds sprint
x 15 sets