6/12/2016

Rest Day

6/11/2016

A. Jerk Balance 3 x 3 rest 1:00 - https://youtu.be/XLGOJ9FZW3U (build from 2 weeks ago)
B. Split Jerk - 1 rep Every 3 minutes x 21 minutes *build to a tough single*
+
For time:
30 Calorie Assault Bike
30 Wall Ball Shots 30/20
30 Calorie Row
30 Burpee Pull-Ups (hands at least 1' from target at max reach)
300m Run
30 Sandbag Cleans 100/80

6/10/2016

A. Deadlift
5 @ 75% of TM
3 @ 85% of TM
1+ @ 95% of TM
rest 2 minutes
B. Every 2 minutes x 16 minutes - 2 Hang Cleans (just above knee) + @ 75% of 1RM
+
For time:
50 Deadlifts 165/110
50 Bar Facing Burpees
50 Calorie Assault Bike

6/9/2016

A. Snatch - Work to today's tough single (15 minutes)
B. Front Squat
5 @ 75%
3 @ 85%
1+ @ 95%
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*
C1. Bench Press x 8 reps (moderate - keep shoulders pinned back into bench) rest 1 minute
C2. Landmine Row x 5 reps/arm rest 1 minute x 5 sets

6/8/2015

Rest day

6/7/2016

A. Strict Press
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
B. Chest to Bar Pull-Ups x 50 reps (scale to 30 if you'll be doing these in sets of 1-3)
C. Every 90 Seconds x 15 minutes
Snatch Pull to Knee + Pause x 1 + Snatch (from Pause) x 1 @ 80% of 1RM
D. Kettlebell Windmill 3 x 8-10/arm rest 1:00 bt arms (start light and build) - https://youtu.be/8jY46PkcQFQ

6/6/2016

A. Ido Portal 1.0 or 2.0
B. Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes
*add 5-10# total to your TM from cycle 1*
C. Power Clean Cluster (position 1) 1.1.1 rest 10 seconds/rest 2 minutes x 4 sets
*stay light and work on fast turnover and catch - mechanics must be perfect with vertical torso*
D. Strict HSPU x 30 reps AFAP (use the open standard)
+
In teams of 2 (switching every 250m)
2500m Ski