9/26/2015

Fight Gone Bad

9/25/2015

A. Close Grip Bench @ 3112 4, 4, 4, 4 rest 2 minutes (5-10% heavier than last week)
B. Power Snatch Cluster (Blocks 3-4" above knees) 5 x 1.1.1 *building* rest 15 seconds, rest 2 minutes
C. Half Kneeling SA KB Bottoms up Press x 7-8/arm rest 1 minute x 3 sets (same weight as last week)
D. Dumbbell Skull Crushers *light* - 3 x 25 reps rest 1 minute
E. Handstand Walk Practice - 10 minutes

9/24/2015

A. Front Squat Cluster 5 x 1.1.1 rest 15 seconds, rest 3 minutes 75-80%
B. Clean Cluster (Off Blocks 3-4" above knees) 3 x 1.1.1.1 *building* rest 20 seconds, rest 3 minutes
C. Climbing Plank - 3 sets of 45 seconds rest 2 minutes
+
5 sets:
30 Seconds Assault Bike
30 Seconds Burpee Over Bar
30 Second Max Front Squats 155/105
rest 5 minutes

9/23/2015

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

9/22/2015

A. Bench Press @ 55% + Against Double Band Tension - 8 x 2 rest 30 seconds
B1. Double Unders x 30 seconds Max reps rest 15 seconds
B2. Shoulder to Overhead 115/75 x 30 seconds Max reps rest 15 seconds
B3. Max UB Muscle Ups (sub butterfly pull-ups) rest 3 minutes x 3 sets
C. Chest Supported Rear Delt Flys 3 x 25 rest 1 minute
+
"The Chief"
5 rounds:
AMRAP 3
3 Power Cleans 135/95
6 Push-Ups
9 Air Squats
rest 1 minute

9/21/2015

A. Overhead Squat - build to a tough single
B. Snatch Waveload Singles - 65%, 70%, 75%, 80%, 85% - rest 45 seconds between singles, rest 3 minutes x 3 sets
C1. Glute Ham Raise x 8-10 reps rest 1 minute
C2. GHD Sit-Ups x 15-20 reps rest 2 minutes x 4 sets
+
500m Row (85-90%)
rest 2 minutes x 8 sets