5/29/2016

Rest

5/28/2016

A. Jerk Balance 3 x 3 rest 1:00 - https://youtu.be/XLGOJ9FZW3U (light)
B. Split Jerk - 1 rep EMOM x 10 @ 70-75% (pause in catch for 3 full seconds)
+
"DT"
5 rounds:
12 Deadlifts 155/105
9 Hang Cleans 155/105
6 Push Jerks 155/105
*12 minute cap*
*try and go RX and get as far as you can in 12 minutes*

5/27/2016

A. Deadlift
5 @ 65% of TM
5 @ 75% of TM
5+ @ 85% of TM
rest 2 minutes
B. Every 2 minutes x 16 minutes - 2 Hang Cleans (just below knee) @ 70% of 1RM
+
For time:
1 Mile Air Assault Bike
50 Wall Ball Shots 30/20
30 Burpee Box Jump Overs (12/6) - Fully Clear the pad Regionals Style

5/26/2016

A. Snatch - Work to today's tough single (15 minutes)
B. Front Squat
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
C. EMOM x 10 - :20 Seconds Max Hand Release Push-Ups (hands on 45# plates - chest touches floor) *no worming*
D. Landmine Row 3 x 8-10 reps rest 1 minute bt arms - https://youtu.be/zUXBk1LMGsM

5/25/2016

OFF

5/24/2016

A. Strict Press
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 100# - use 105 or 110# today and for remainder of new cycle*
B. EMOM x 10 - 3-5 C2B Pull-Ups (scale as needed)
C. Every 90 Seconds x 15 minutes
Snatch Pull to Knee + Pause x 1 + Snatch (from Pause) x 1 @ 70% of 1RM
D. Turkish Get-Ups x 20 Reps (10/arm) *light* (use this to work mobility)

5/23/2016

Warmup:
Foam Roll Thoracic Spine x 3-5 minutes
+
A. Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. Power Clean - Build to a 1RM
C. EMOM x 10 - :15 Seconds Max HSPU (kipping or strict)
+
500m Ski @ 80-85% effort
rest/walk 1 minute x 3 sets