6/26/2016

Rest

6/25/2016

A. Jerk Balance 3 x 3 (5-10% heavier than last week) rest 1:30
B. Every 2 minutes x 20 minutes
Pause Push Jerk x 1 + Pause Split Jerk x 1 *building* (pause happens in the dip position and the catch)
+
EMOM x 20 minutes (4 sets of each)
minute 1 - 5 Muscle Ups (scale reps as needed or jumping MU)
minute 2 - 6-8 UB Thrusters 135/95
minute 3 - 40 Double Unders
minute 4 - 12/10 Calorie Assault Bike
minute 5 - Rest
+
500m Farmers Carry AHAP

6/24/2016

A. Deadlift
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. Every 90 seconds x 15 minutes (10 sets)
Clean Pull x 1 + Hi Hang Clean x 1 *building*
+
Every 2 minutes x 20 minutes
4 TNG Power Cleans into 4 UB Front Squats AHAP
*this workout is for total loading*
*every break requires a 5 burpee penalty*

6/23/2016

A. Snatch - Every 2:30 x 20 minutes (8 sets) work to today's tough complex - Squat Snatch + Hang Snatch TNG
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*
C1. Bench Press x 4-5 reps rest (build from last week) rest 1 minute
C2. Landmine Row x 5 reps (use metal plates for your setup) rest 1 minute x 5 sets
+
Threshhold Work
350m Row Sprint @100% intensity
rest until fully recovered x 3 sets

6/22/2016

OFF

6/21/2016

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 190# - use 195 or 200# today and for remainder of new cycle*
B. 2 Sets:
Barbell Overhead Hold 155/105 - Max Time
rest as needed
C. 5 sets:
Strict Pull-Ups x :15 Seconds Max Reps into Max Chin Over Bar Hold
rest 2 minutes
D. Every 90 Seconds x 15 minutes
Snatch Pull (just below knee) x 1 + Snatch Pull (mid thigh) x 1 + Snatch (from mid thigh) x 1 - all sets between 70-80%
*this should be one movement from floor to below knee, to mid thigh, then snatch*
+
300m Sandbag Bearhug Carry 80/60
*go as long as possible without breaking. The second you break turn around and go back inside. Do not continue to 300m mark
if you break*

6/20/2016

Warmup:
Perfect Stretch x 5/side - https://youtu.be/hDh-8oHx5VQ
+
A. Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 2*
*for example if week 1 of Training Cycle 2 you based your numbers off of a TM of 200# - use 205 or 210# today and for remainder of new cycle*
B. Clean Pull to below knee + Power Clean from below knee cluser 1.1.1 rest 10 seconds/rest 2 minutes x 4 sets
*stay light and workon fast turnover and catch - mechanics must be perfect*
C. Dumbbell Z Press AHAP (with perfect form) x 6-8 reps rest 2 minutes x 4
+
Ski Erg x 200 Calories (in teams of 2)
*partners will switch every 10 calories*
*15 minute cap*