7/9/2016 - 7/10/2016

7/9
A. Tall Jerk 3 x 3 rest 1:00 (5-10% heavier than last week)
B. Every 2 minutes x 20 minutes
Push Jerk x 1 + Split Jerk x 1 *building*
+
EMOM x 24 minutes (5 sets of each)
minute 1- 15 UB Thrusters 95/65
minute 2- :30 Second Toes to Bar
minute 3- 12/10 Assault Calories
minute 4- :30 Second Burpees over Bar
minute 5- Rest

7/10
Rest

7/8/2016

A. Deadlift
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*
B. Every 90 Seconds x 15 minutes (10 sets)
Clean x 1 rep (build to 85-90% in as few sets as possible and stay there)
+
5 rounds:
5 C&J 135/95
10 Chest 2 Bar Pull-Ups

7/7/2016

A. Snatch - Every 90 seconds x 15 minutes (10 sets) - build to 85-90% in as few sets as possible and stay there
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 1-2 reps (build from last week) rest 2:00 minute
C2. Bent Over Barbell Row (overhand grip) x 5-6 reps rest 2:00 minute x 5 sets
+
Threshhold Work
500m Row @ Max Effort
rest 90 seconds on Rower
500m Row @ Max Effort
*goal is no more than 10 second deviation*
*no pacing*

7/6/2016

Rest day

7/5/2016

A. Strict Press
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*
B. 3 Sets:
Barbell Overhead Hold @ 75-80% of Max Shoulder 2 Overhead for Max Time
rest as needed
C. 5 sets:
Work to a weighted pull-up (tough set of 3) - in 5 sets or less
+
Every 2 minutes x 12 minutes (6 sets)
5 TNG Squat Snatches 115/75
6 Burpees Over the Bar

7/4/2016

A. Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
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*
+
Happy 4th - I'd like you guys to do this outside of class time
In teams of 2:
100 Calorie AB
"Heavy Isabel"
30 Snatches 155/105
"Heavy Grace"
30 C&J 155/105
"Heavy Karen"
150 Wall Ball Shots 30/20
100 Calorie AB
*can be paritioned anyway the partners would like*"