10/31/2015
0 - 10 minutes
9-15-21
Squat Cleans 95/65
Strict HSPU
*stop at 9 minutes even if you're not done*
11-20
21-15-9
Back Squats 155/95
Bar Facing Burpees
21-30
2k Row (use Monday as a gauge and his this at about 85-90% of TT*
Max Box Jumps in Remaining Time (YOU MUST JUMP) 24/20
9-15-21
Squat Cleans 95/65
Strict HSPU
*stop at 9 minutes even if you're not done*
11-20
21-15-9
Back Squats 155/95
Bar Facing Burpees
21-30
2k Row (use Monday as a gauge and his this at about 85-90% of TT*
Max Box Jumps in Remaining Time (YOU MUST JUMP) 24/20
10/30/2015
A. Jerk Dip x 2 + Split Jerk x 1 x 5 sets @ 80% (stick landing for 2 seconds)
B. Every 20 seconds x 5 minutes - 1 Power Snatch @ 80%
C. Ring Dips @ 3111 x 8-10 reps rest 2 minutes x 3 sets (add weight if this is too easy)
D. OH Barbell Walk x 50 meters 155/95 rest 90 seconds x 5 sets
B. Every 20 seconds x 5 minutes - 1 Power Snatch @ 80%
C. Ring Dips @ 3111 x 8-10 reps rest 2 minutes x 3 sets (add weight if this is too easy)
D. OH Barbell Walk x 50 meters 155/95 rest 90 seconds x 5 sets
10/29/2015
A. Goblet Squat x 10 reps @ 3030 tempo rest 1 minute x 3 sets (AHAP) *each set should take 1 full minute*
B. Every 15 Seconds x 5 minutes - 1 Squat Clean @ 70% (20 reps)
C. Strict Toes to Bar - 3 x 10 reps rest as needed
+
Tabata Assault Bike
(20 seconds SPRINT 10 seconds REST x 8 sets)
rest 4 minutes x 2
B. Every 15 Seconds x 5 minutes - 1 Squat Clean @ 70% (20 reps)
C. Strict Toes to Bar - 3 x 10 reps rest as needed
+
Tabata Assault Bike
(20 seconds SPRINT 10 seconds REST x 8 sets)
rest 4 minutes x 2
10/28/2015
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
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
10/27/2015
A. Floor Press 8 x 2 @ 70% rest 30 seconds (middle grip for all sets)
B1. Assault Bike x 20 Seconds sprint rest 10 seconds
B2. Burpee Box Jumps Overs x 8 reps 20" rest 10 seconds
B3. Max UB Muscle Ups rest 3 minutes x 3
+
10-9-8-7-6-5-4-3-2-1
Power Cleans 175/110
Bar Facing Burpees
B1. Assault Bike x 20 Seconds sprint rest 10 seconds
B2. Burpee Box Jumps Overs x 8 reps 20" rest 10 seconds
B3. Max UB Muscle Ups rest 3 minutes x 3
+
10-9-8-7-6-5-4-3-2-1
Power Cleans 175/110
Bar Facing Burpees
10/26/2015
A. Back Squat @ 33X1 1, 1, 1, 1 rest 3 minutes
B. Snatch Cluster 5 x 1.1 rest 30 seconds, rest 2 minutes @ 90%
C. Box Step Ups x 20 Reps Total (DBL KB in Front Rack 35/18) rest 90 seconds x 3 (20/16)
+
2k TT Row
*goal is to set a new PR - the pacing work we've done with 500's should help*
*split this into 4 sets of 500m mentally. The first 500m should be rowed very hard at around 95%*
*Peel the second 500m back to around 85-88%, once you hit 1000m 10 hard strokes*
*Finish the 3rd 500m around 85-90% - then drop the hammer and go HAM for final 500m*
B. Snatch Cluster 5 x 1.1 rest 30 seconds, rest 2 minutes @ 90%
C. Box Step Ups x 20 Reps Total (DBL KB in Front Rack 35/18) rest 90 seconds x 3 (20/16)
+
2k TT Row
*goal is to set a new PR - the pacing work we've done with 500's should help*
*split this into 4 sets of 500m mentally. The first 500m should be rowed very hard at around 95%*
*Peel the second 500m back to around 85-88%, once you hit 1000m 10 hard strokes*
*Finish the 3rd 500m around 85-90% - then drop the hammer and go HAM for final 500m*
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