8/28/2016

Rest day

8/27/2016

A. 20 minutes of GOAT Workout - use this as a warmup
+
Every 12 mintues x 60 mintues (5 sets):
500m Row
1k Bike
800m Run
This should be performed at a repeatable intensity 85-90%

8/26/2016

A. Power Clean Cluster 1.1.1 rest 15 seconds rest 2:00 x 5 sets @ 75-80%
+
5 sets:
10 Power Cleans 135/95
10 Shoulder 2 Overhead 135/95
rest 1:1
*go as hard as possible on these*
+
8 sets:
:20 second Max Effort AB Sprint
rest 1 minute
(rest 3 minutes bt set 4&5)

8/25/2016

A. Front Squat - 10 reps Every 3 minutes x 9 minutes (70-75%)
B1. SL Opposite Arm DB Deadlifts x 8/leg rest 1 minute bt sides
B2. SL Plank Hold x :45 seconds/side rest 1:30 x 3 sets
C. 500m Sandbag Carry (same weight as 2 weeks ago) - up to 2 drops allowed if needed
+
21-18-15-12-9-6-3
DB Burpee Hang Squat Clean Thruster (30/20)
Pull-Ups

8/24/2016

Rest

8/23/2016

A. Clean Grip Deadlift - 2 @ 92% of Heaviest from 2 weeks ago - Every 2 minutes x 12 minutes
B. Hang Power Clean (below knee) x 3 TNG reps rest 1:30 x 5 sets *building* (compare to position from last week)
C. Prone Banded Hamstring Curl x 20 reps rest 2 minutes x 3 sets
+
BOTB Training
AMRAP 3
Dumbbell Burpee Box Step Over @ 20" (50/30)
rest 3 minutes x 3 sets
*watch the standards video on FB*
+
Goat Work x 5-10 minutes (don't skip this, work on something that needs work)

8/22/2016

A. Every 45 seconds x 18 minutes (8 sets of each)
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.
B1. 5 Muscle Ups (scale to 15 pull-ups) rest 2 minutes
B2. 10-12 HSPU rest 2 minutes x 5 sets (practice strict to build strength or kipping to work on cycling)
+
Every 12 minutes x 36 minutes (3 sets)
Run 1 mile @ 80-85% effort