2/21/2016

Rest day

2/20/2016

21-18-15-12-9-6-3
Thrusters 95/65
Box Jump Overs 24/20
rest as needed
500m Row @ 85-90%
rest 2 minutes x 6 sets

2/19/2016

Warmup:
Spend 5-10 minutes rolling out quads + stretching hips and hamstrings
+
A. Every minute on the minute x 14 minutes
odd - 12/10 Calorie Assault Bike Sprint
even - 8 Shoulder 2 Overhead @ 175/115
B. Chest Supported BB Row - 4 x 8 reps AHAP rest 90 seconds
+
3 rounds:
20 Deadlifts 165/105
20 HSPU (use last years open standard with measurement)

2/18/2016

Warmup:
Snatch Warmup - http://breakingmuscle.com/olympic-weightlifting/the-complete-snatch-warm-up
+
A. Every 90 seconds x 15 minutes - Snatch Grip DL to Knee x 2 second hold + 1 Snatch from Pause @ 80-85%
+
Every 4 minutes Complete
2 Rounds:
12 Overhead Squats 95/65
12 Bar Facing Burpees
*if you complete the first set within 4 minutes, rest until the clock hits 4 and begin again. Continue this sequence until failure*
*if you complete a total of 20 minutes stop*

2/17/2016

Spend 30-45 minutes mobilizing and prepping for Thursday

2/16/2016

Warmup:
Ido Portal Squat Routine - https://youtu.be/lbozu0DPcYI
*add this into whatever else you do for a warmup*
+
On a running clock:
0 - 10 minutes
100 Chest 2 Bar Pull-Ups (be smart and deliberate with your pacing*
10-20 minutes
"Isabel"
30 Snatches 135/95 (power or squat)
20 - to complete
75/50 Calories on Assault Bike (this should not be a cooldown pace effort, make it hurt

2/15/2016

Open Workout 11.5
AMRAP 20
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Ball Shots 20/14

Mobility:
Lower Back Moblity Protocol - https://www.youtube.com/watch?v=p1TXzE_DpYc
*hold each position for 90 seconds*