11/15/2015

Rest Day

11/14/2015

A. Deadlt @ 55% + Band Tension 10 x 2 rest 30 seconds
+
0 - 5 minutes
Isabel
30 Snatches 135/95
5 -25 minutes
Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats
25 minutes on
Assault Bike 100/80 Calories
*no pussy shit here*

11/13/2015

A. Jerk Dip x 3 @ 110% of Split Jerk Max x 3 sets rest 2 minutes
B. Split Jerk - work to a tough single for the day
C1. Strict Deficit HSPU x 4-6 reps (add to last week) rest 1 minute
C2. Strict Weighted Pull-Up x 4-6 reps AHAP rest 2 minutes x 4 sets
D. One Arm KB Overhead Squat x 10 reps/arm rest 1 minute x 3 sets

11/12/2015

A. Goblet Squat x 15 reps @ 3030 rest 1 minute x 3 sets (same weight as last week)
B. Power Clean x 3 TNG reps every 90 seconds x 15 minutes *building*
C. Side to Side Toes to Bar - 5 x 10 reps rest as needed between sets
+
Every 6 minutes x 30 minutes
50/40 Calorie Assault Bike Sprint

11/11/2015

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

11/10/2015

A. Floor Press 5 x 3 *building* rest 90 seconds
B. Gymnastic Complex (scale to 2-3 reps as needed)
- Strict Pull-Up x 5 + Kipping Pull-Up x 5 + Butterfly Pull-Up x 5 + C2B x 5 rest 3 minutes x 3 sets
C. Tabata Side Planks (8 sets/side)
+
AMRAP 12
12 Squat Cleans 95/65
4 Burpees Over Bar
5 Strict HSPU

11/9/2015

A. Back Squat - 10, 10, 10 @ 70-75% rest 3 minutes
B. Every 2 minutes x 20 minutes (10 sets) - 1 Power Snatch + 2 OHS (1 second pause at bottom) *building*
C. Hip Extensions x 15 reps rest 1 minute x 3 sets
+
5 minutes Row @ 1000m Pace
rest 2 minutes x 4 sets