9/20/2015

Rest Day

9/19/2015

For time:
150 Double Unders
50 Wall Ball Shots 30/20
30 Deadlifts 275/185
10 Rope Climbs (sub 20 muscle ups or 40 C2B)

9/18/2015

A. Close Grip Bench @ 3112 5, 5, 5, 5 rest 2 minutes
B. Power Snatch x 1 + Snatch Balance x 1 + Snatch x 1 TNG Reps x 7 sets *building*
C. Half Kneeling SA KB Bottoms up Press x 6/arm rest 1 minute x 4 sets
D. Dumbbell Tate Press 3 x 20 reps rest 60 seconds
E. 20 minutes Skill Specific Skill Work - athlete choice

9/17/2015

A. Dead Stop Front Squat Cluster 3 x 1.1.1.1.1 rest 15 seconds rest 2 mintues (80-85%)
B. Clean Pull to Knee (pause 1 second) x 1 + Paused Full Clean x 1 (from knee) + 1 Front Squat x 7 sets building rest as needed
C. Body Lever Negatives x 5 reps (SLOW) rest 1 mintue x 3 sets (https://youtu.be/X_g8d9IykVE)
+
5 sets:
5 Overhead Squats 155/105
8 Burpee Box Jumps 24/20
20 Second AB Sprint
rest 5 minutes x 5

9/16/2015

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

9/15/2015

A. Bench Press @ 50% + Against Double Band Tension - 10 x 2 rest 30 seconds between reps
B1. Box Jump Overs x 15 reps 24/20 rest 15 seconds
B2. Max Strict Pull-Ups rest 15 seconds
B3. Hand Release Push-Ups x 15 Perfect Reps rest 2 minutes x 3 sets
C1. Banded Lat Pulldown x 20 reps rest 1 minute (https://youtu.be/w8VtPzZlgeE)
C2. Band Face Pull x 12 reps rest 1 minute x 3 sets
+
Every 45 seconds x 12 minutes (16 sets)
3 Power Cleans 155/105
6 Push-Ups
9 Air Squats

9/14/2015

A. Overhead Squat @ 3311 - 2, 2, 2, 2 rest 2 minutes (5-10% heavier than 8/31)
B. Snatch Wave Singles - 62%, 67%, 72%, 77%, 82% - rest 30 seconds between singles, rest 3 minutes x 3 sets
C1. Standing Barbell Good Morning @ 3111 tempo x 8 reps rest 1 minute
C2. Arch Rock Hold x 30 seconds rest 2 minutes x 4 sets
+
250m Row Sprint (90-95% pacing)
rest 1 minute x 10 sets

9/13/2015

Rest Day