9/6/2015

Rest & Recovery

9/5/2015

3 rounds:
5 Deadlifts 315/205
15 Box Jumps 30/24
rest 2 minutes
3 rounds:
15 Pull-Ups
20 Wall Ball Shots (30/20)
rest 2 minutes
For time:
10 C&J 155/105
35 Calorie Assault Bike
10 C&J 155/105
*must be squat cleans*

9/4/2015

A. Close Grip Bench Press 5 x 5 *building* rest 2 minutes
B. Hang Squat Snatch 3 x 8 TNG reps *building* rest 3 minutes
C. Bradford Press - 3 x 20 reps *light* rest 90 seconds
D. Every 20 seconds x 12 sets - 5 Toes to Bar
E. Dumbbell Roll Back 2 Extensions - 3 x 15 reps rest as needed

9/3/2015

A. Dead Stop Front Squat Cluster 3 x 1.1.1.1.1 rest 20 seconds rest 3 minutes (75-80%)
B. EMOM x 6 - 1 C&J @ 88-90%
+
20/15 Calorie Bike Sprint
10 Thrusters 115/75
10 Burpee Box Jump Overs 20"
rest 5 minutes x 3

9/2/2015

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

9/1/2015

A. Single Arm Dumbbell Press x 10/arm x 3 sets (rest 1 minute) AHAP
B1. Shoulder to Overhead x 20 reps (105/65) rest 30 seconds
B2. AMRAP 30 Seconds Burpees rest 30 seconds
B3. AMRAP 30 Seconds Strict HSPU rest 3 minutes x 3 sets
+
4 sets:
Row 500m AFAP
Run 300m AFAP
rest 1:1

8/31/2015

A. Overhead Squat @3311 - 3, 3, 3, 3 rest 2 minutes (5-10% heavier than last week)
B. Snatch lift of to knee x 1 (2 second pause) + Snatch from pause at knee x 1 + OHS x 1 - 5 sets (building)
C1. Single Leg KB Deadlift x 10 per leg rest 1 minute
C2. Hip/Back Extensions x 15 reps weighted rest 1 minute x 3 sets
+
*all outdoors*
500m Run
*every 2:30 x 6 sets*