8/30/2015

Rest Day

8/29/2015

For time:
50 Calorie Row
50 Ring Dips
50 Box Jump Overs 24/20
10 Deadlifts 275/185
10 Rope Climbs
10 Deadlifts 275/185
50 Double Unders
50 Hand Release Push-Ups
50 Calorie Row
*25 minute cap*

8/28/2015

A. Bench Press 10 x 3 @ 90% of 5RM from last week - rest 1 minute
B. EMOM x 6 - 8 TNG Power Snatches (115/75) Focus on Breathing and Efficiency
C. Turkish Getups - 50 reps (25/arm) 40/20
D. Toes to Bar x 30 Strict Reps
E. Spend 20 minutes on Mobility

8/27/2015

A. Dead Stop Front Squat Cluster 4 x 1.1.1.1 rest 15 seconds rest 2 minutes (65-75% of 1RM)
B. EMOM x 8 - 1 C&J @ 83-85%
+
3 sets:
250m Row Sprint
15 Thrusters 100/70
15 Burpees Over Bar
15 Pull-Ups
rest 5 minutes

8/26/2015

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

8/25/2015

A. Single Arm Dumbbell Press x 15/arm x 3 sets (rest 1 minute) AHAP
B1. 5 Heavy TNG Push Jerk rest 15 seconds
B2. 5 Burpee Box Jumps 30/24 rest 15 seconds
B3. Max UB Muscle Ups rest 3 minutes x 3 (scale to 10 pull-ups + 10 ring dips)
+
Every 5 minutes x 25 minutes
300m Run
21 KB Swings 53/35
12 Pull-Ups

8/24/2015

A. Overhead Squat @3311 - 4, 4, 4, 4 rest 2 minutes (5-10% heavier than last week)
B. Snatch Lift off to knee x 1 (2 second pause) + Snatch High Pull from Knee x 1 + Snatch x 1 x 5 sets (building)
C1. Romanian Deadlift x 8 reps AHAP rest 1 minute
C2. Banded Good Morning Standing x 25 reps rest 1 minute x 3 sets
+
20 minute clock:
30 seconds Run
30 seconds Jog
x 20 total sets