1/3/2016

Rest Day

1/2/2016

A. EMOM x 12 - Front Squat x 1 + Split Jerk x 1 *building*
+
For time:
30 Back Squats 95/65
30 Burpees
30 Front Squats 95/65
30 Burpees
30 Overhead Squats
30 Burpees

1/1/2016

A. Back Squat 3 x 8 @ 70% rest 2 minutes
B. Dead Stop Front Squat - Build to a tough single
C. Strict Press 3 x 8 @ 70% rst 2 minutes
D1. Hip Extensions x 15 reps rest 1 minute
D2. Band Pull-Apart Palms Down x 15 reps rest 1 minute x 3

12/31/2015

A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*
B. Turkish Getup x 20 reps (10/arm)
+
For time:
1 Mile Bike
50 Thrusters 65/45
10 Muscle Ups

12/30/2015

Rest

12/29/2015

A. Deadlift - work to a tough single (build over the course of 7-8 attempts) rest 3 minutes
B1. Bulgarian Split Squat (DB/hand) x 10/leg rest 1 minute bt legs
B2. L-Hang Hold x 20 Seconds rest 1 minute x 4
+
1000m Row @ 85%
rest 1 minute x 4 sets

12/28/2015

5 rounds:
750m Row
10 Strict Pull-Ups
20 KB Swings 70/53
10 Strict HSPU
20 Box Jump Overs 24/20
rest 3 minutes after each set