11/22/2015

Rest Day

11/21/2015

For time:
1k Row
20 Squat Clean Thrusters 155/105
20 Muscle Ups (sub 20 C2B + 20 Ring Dips)
20 Burpee Box Jump Overs 30/24
1k Row

Finisher:
Spend 10-15 minutes practice HSW, Bar Muscle Ups, Pistols Etc.

11/20/2015

A. Split Jerk x 1.1.1 x 5 sets rest 20 seconds, rest 3 minutes (moderate weight) *SPEED*
B1. Strict Deficit HSPU x 4-6 reps (add to last week) rest 1 minute
B2. Strict Weighted Pull-Up x 4-6 reps AHAP rest 2 minutes x 4 sets
C. One Arm KB Overhead Squat x 12/arm rest 1 minute x 3
D. Spend 20 minutes mobilizing pecs, lats, upperback

11/19/2015

A. Deadlift - 10 x 2 @ 60% + Band Tension rest 30 seconds
B. Squat Clean 1.1 x 5 sets rest 20 seconds, rest 2 minutes @ blocks above knees *SPEED*
C. 15 GHD Situps AFAP rest 1 minute x 4-5 sets
+
Assault Bike
3 minutes @ tough but sustainable pace
1 minute rest/walk x 4 sets

11/18/2015

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

11/17/2015

A. Floor Press - 1RM (compare t 10/13)
B. Gymnastic Complex
Handstand Walk to Wall 10-30 feet + 5 strict hasp + 8 kipping hspu rest 3 minutes x 5
C. GH Raise x 8-10 reps rest 2 minutes x 3
+
AMRAP 14
5 Hang Power Clean & Jerks 135/95
10 Box Jumps 24/20
15 Pull-Ups

11/16/2015

A. Back Squat - 10, 10, 10 @ 80% rest as needed
B. Power Snatch 1.1.1 x 5 rest 15 seconds, rest 2 minutes (@ block above knees) *SPEED*
C. Accumulate 3 minutes - Hollow Hold
+
1000m Row @ sustainable place
rest/walk 60 seconds x 3 sets