1/17/2016

Rest Day

1/16/2016

A. Every 90 seconds x 15 minutes (10 sets)
Front Squat x 1 + Split Jerk x 1 (65%, 65%, 75%, 75%, 80%, 85%, 85%, 90%, 90%, 95% of 1RM Jerk)
+
AMRAP 12
6 Power Cleans 155/105
9 HSPU
12 Box Jump Overs 24/20

1/15/2016

A. Back Squat 6, 4, 2, 6, 4, 2 *building on each wave* rest 2 minutes
B. Push Press 5, 4, 3, 2, 1 *building* rest 2 minutes
C1. Lying Down Banded Hamstring Curl *until it burns* rest 1 minute
C2. Banded Face Pull x 15 reps rest 1 minute x 3 sets
+
4 rounds:
350m Row Sprint
Max UB Chest 2 Bars (stop if you go past 20)
rest 1:1

1/14/2016

A. Every 45 seconds x 18 minutes (8 sets of each)
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.
B. Seated BB Z-Press - 4 x 6 reps @ 2111 tempo rest 2 minutes
+
For time:
15-12-9
Squat Snatch 115/75
Bar Facing Burpees
rest 1 minute
30-20-10
Deadlift 165/105
Double Unders x 2
rest 1 minute
AMRAP 2
Calorie Assault Bike (make it hurt)

1/13/2016

OFF

1/12/2016

A. Squat Clean 1.1.1 x 5 rest 15 seconds, rest 2 minutes @ 70-75% of 1RM
B1. OH Walking Lunge Steps x 20 reps rest 1 minute
B2. Hip Extensions x 15 reps 1 second pause rest 1 minute x 3 sets
+
5,000m Row TT pace

1/11/2016

4 sets:
35/25 Calorie Assault Bike
25 KB Swings 70/53 (overhead)
15 HSPU
5 Muscle Ups
rest 1:1