12/20/2015

Rest

12/19/2015

500m Run
21 Thrusters 95/65
7/4 Muscle Ups
500/400m Row
21 Thrusters 95/65
7/4 Muscle Ups
50/35 Calorie Assault Bike
21 Thrusters 95/65
7/4 Muscle Ups

12/18/2015

A. Back Squat 3 x 7 @ 70% rest 2 minutes
B. Dead Stop Front Squat Cluster 1.1.1 x 4 sets rest 20 seconds, rest 2 minutes @ 80% of 1RM
C. Strict Press 3 x 7 @ 70% rest 2 minutes
D1. Single Leg KB Deadlift x 8/leg rest 1 minute
D2. Single Arm KB Press x 8/arm rest 1 minute x 4

12/17/2015

A. Hang Snatch x 1 + High Hang Snatch x 1 x 7 sets rest as needed (drop in between reps)
B. Power Clean x Push Jerk - 1 rep every 20 seconds x 20 reps (185/125)
+
"Rowing Nancy"
5 rounds:
400m Row
15 Overhead Squats 95/65

12/16/2015

Rest

12/15/2015

A. Deadlift 3, 3, 3, 3, 3 rest 3 minutes
B1. Front Rack BB Lunges x 20 steps rest 1 minute
B2. GHD Sit-Ups x 20 reps rest 1 minute x 4 sets
+
1 minute @ 500/350 Watts
1 minute rest x 8 sets

12/14/2015

5 rounds:
500m Run
30 KB Swings (overhead) 70/53
30 Pull-Ups