7/3/2016

Rest

7/2/2016

A. Tall Jerk 3 x 3 rest 1:00
B. Every 2 minutes x 20 minutes
Pause Push Jerk x 3 *building* (pause happens in the dip position)
+
EMOM x 20 minutes (4 sets of each)
minute 1 - 15-20 Chest 2 Bar Pull-Ups (or scale to max in :30 seconds)
minute 2 - 15 Burpees
minute 3 - 12 Push Press 115/75 (must be a push press)
minute 4 - Max Unbroken Double Unders
minute 5 - Rest
+
500m Sandbag Carry AHAP

7/1/2016

A. Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%
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 2 minutes x 16 minutes (8 sets)
Hang Clean (below knee) x 1 + Clean x 1 @ 80% of 1RM
+
AMRAP 3
Deadlift 275/185
rest 3 minutes
AMRAP 3
Cleans 185/125
rest 3 minutes
AMRAP 3
Thrusters 135/95

6/30/2016

A. Snatch - Every 2:30 x 20 minutes (8 sets) work to today's tough complex - Hang Snatch (mid thigh) x 1 + OHS x 3 *building but no fails*
B. Front Squat
3 @ 70%
3 @ 80%
3+ @ 90%
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 3-4 reps rest (build from last week) rest 1:30 minute
C2. Bent Over Barbell Row (underhand grip) x 5-6 reps rest 1:30 minute x 5 sets
+
Threshhold Work
250m Row Sprint @100% intensity
rest 60 seconds x 6 sets

6/29/2016

Rest day

6/28/2016

A. Strict Press
3 @ 70%
3 @ 80%
3+ @ 90%
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. 3 Sets:
Barbell Overhead Hold @ 70% of Max Shoulder 2 Overhead for Max Time
rest as needed
C. 5 sets:
Ultrawide Grip Strict Thumbless Pull-Ups (don't wrap thumbs around bar)
rest 1:30 minutes
D. Every 2 minutes x 16 minutes
High Hang Snatch x 1 + Snatch Above Knee x 1 + Snatch Below Knee x 1 (all TNG) @ 70-75% of 1RM Snatch
+
For time:
75 Wall Ball Shots (30/20)

6/27/2016

Warmup:
Wall Angels x 15 SLOW Reps
*if you cannot get into proper position work on static holds*
+
A. Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
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. Power Clean Cluster 1.1.1 rest 10 seconds/rest 2 minutes x 4 sets (keep them between 70-80% of 1RM) *fast and crisp reps*
*stay light and workon fast turnover and catch - mechanics must be perfect*
C. Single Arm Dumbbell Z Press AHAP (avoid swaying) x 6-8 reps rest 1 minute bt arms x 4
+
500m Ski Erg @ 100%
rest as needed x 3 sets
*record fastest and slowest times*