11/29/2015

rest day

11/28/2015

From 0 - 20 minutes
1K Run
15 Overhead Squats 135/95
30 Box Jumps 30/24
1K Row
15 Thrusters 135/95
30 Burpees over bar

From 20 -25 minutes
AMRAP 5
2/1 Muscle Ups
6/4 Calories Assault Bike

11/27/2015

A. Push Press x 3 + Push Jerk x 2 + Split Jerk x 1 x 5 sets rest 3 minutes
B1. P-Bar HSPU x 6-8 reps (6" deficit) rest 1 minute
B2. Chest 2 Bar Pull-Ups x 10-15 reps rest 2 minutes x 4
C. Narrow Grip OHS @ 3311 tempo x 8 reps rest 2 minutes x 3 sets
D. Spend 20 minutes working on Back Bridges, Back Bridge Walking, Free Standing Handstands

11/26/2015

Happy Thanksgiving

11/25/2015

A. Deadlift 10 x 2 @ 65% + Band Tension rest 30 seconds
B. Squat Clean 1.1. x 5 rest 20 seconds rest 2 minutes @ blocks below hips *SPEED*
C. 15 UB Toes to Bar rest 2 minutes x 4
+
1 minute Assault Bike @ 450/300 Watts
1 minute rest/walk x 10 sets

11/24/2015

A. Push Press 5, 5, 5, 5 (3 second OH pause) rest 2 minutes
B. Bar Muscle Ups x 4-6 reps rest 2 minutes x 4 sets
C. Sorenson Hold x 30 Seconds rest 90 Seconds x 4 sets
+
For time:
15 Power Cleans 185/125
3 Rounds of Cindy
30 Dumbbell Shoulder 2 Overhead 50/30
3 Rounds of Cindy
15 Front Squats 185/125
3 Rounds of Cindy

11/23/2015

A. Back Squat - 10RM (2 attempts)
B. Power Snatch 1.1.1 x 5 rest 15 seconds rest 2 minutes (@ blocks just below hips) *SPEED*
C. Seated Barbell Good Morning 3 x 20 rest 1 minute
+
1000m Row @ same pace as last week
rest/walk 60 seconds x 4