8/21/2016

Rest Day

8/20/2016

A. 10-15 minute clock - Muscle Up Skill Work - https://youtu.be/y001018-p8A (work through these drills)
+
"Eva"
5 rounds:
800m Run
30 KB Swings 70/54
30 Pull-Ups

8/19/2016

A. Squat Clean Cluster 1.1.1 rest 15 seconds, rest 2:30 x 5 sets @ 70-75% of 1RM
B. EMOM x 10 - 5 TNG Shoulder to Overhead (165/110)
C. EMOM x 10 - :30 Second Sandbag Bear Hug Hold AHAP
+
10 sets:
:15 second MAX EFFORT AB Sprint
rest 1 minute

8/18/2016

A. Back Squat - 1, 10, 1, 20 rest 3 minutes (for singles don't go above 90%)
B1. Single Leg Barbell Deadlifts x 8 reps/leg rest 1 minute bt legs
B2. Single Leg Plank Hold x :30 seconds/side rest 1 minute x 3 sets
C. 300m Farmers Carry (70/53) AFAP
+
For time:
21 Dumbbell Thrusters (50/30)
300m Run
18 Dumbbell Thrusters (50/30)
300m Run
15 Dumbbell Thrusters (50/30
300m Run

8/17/2016

Rest day

8/16/2016

A. Clean Grip Deadlift - 3, 3, 3, 3, 3 @ 85% of Heaviest from last week rest 2 minutes
B. Hang Power Clean (above knee) x 3 TNG reps rest 1:30 x 5 sets *building* (don't sacrifice form or technique for weight)
C. Supine Medball Hamstring Curl @ 2111 tempo x 12-15 reps rest 2 minutes x 3 sets
+
AMRAP 5 @ 80-85%
8 American Swings (53/35)
6 Calorie Assault Bike
4 Burpee Box Jumps 24/20
rest 1 minute x 3 sets
+
Goat Work x 5-10 minutes (don't skip this, work on something that needs work)

8/15/2016

A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 70-75% - 10 sets of each*
B1. 4 Muscle Ups (scale to 12 Pull-Ups) rest 1 minute
B2. 8-10 HSPU rest 2 minutes x 5 sets (practice strict to build strength or kipping to work on cycling)
C. Every 90 seconds x 4 sets - 30 Sec. Hollow Hold
+
Every 6 minutes x 24 minutes (4 sets)
800m Run *try and keep same as 500m pace from last week*