11/8/2015

Rest Day

11/7/2015

"Kalsu"
100 Thrusters 135/95
5 Burpees EMOM

Strategy for those that can manage maybe turning this into an EMOM of 5 Thrusters per minute

11/6/2015

A. Jerk Dip x 2 + Split Jerk x 1 x 5 sets @ 85-90% - 1 complex every 3 minutes x 15 minutes
B. Every 3 minutes x 9 minutes (3 sets) - 10 TNG Power Snatches AHAP
C1. Strict Deficit HSPU x 4-6 reps rest 1 minute
C2. Strict Weight Pull-Up x 4-6 reps AHAP rest 2 minutes x 4 sets
D. One Arm KB Overhead Squat x 8 reps/arm rest 1 minute x 3 sets

11/5/2015

A. Goblet Squat x 12 reps @ 3030 rest 1 minute x 3 sets (same weight as last week)
B. Power Clean @ Blocks Below Knees - 1 Rep Every 30 seconds x 15 reps *building*
C. Toes to Bar - 10 sets of 5 UB AFAP
+
150/120 Calories for Time on Assault Bike
20 Seconds Sprint
40 Seconds Rest (off Bike)
*get to the alotted total above in as few sets as possible*

11/4/2015

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

11/3/2015

A. Floor Press 6 x 2 @ 80% rest 1 minute
B1. Strict HSPU x 20 seconds Max Reps rest 40 seconds
B2. Kipping HSPU x 20 seconds Max Reps rest 1:40 x 3 sets
C. Hip Extensions @ 11X1 tempo x 15 reps rest 1 minute x 3
+
21-15-9
Shoulder 2 Overhead 185/115
Assault Bike Calories
GHD Sit-Ups

11/2/2015

A. Back Squat - 10, 10, 10 @ 60-65% rest 2 minutes
B. Snatch - 1RM
C. L-Hang Hold - Accumulate 1 minute
+
30 minute clock:
Max Meters Rower