10/2/2016

Rest

10/1/2016

Modified 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
  15 toes-to-bars
  50 double-unders
  15 squat cleans, 95 / 65 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  15 toes-to-bars
  50 double-unders
  13 squat cleans, 135 / 85 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  15 toes-to-bars
  50 double-unders
  11 squat cleans, 165 / 105 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  15 toes-to-bars
  50 double-unders
  9 squat cleans, 205 / 125 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  15 toes-to-bars
  50 double-unders
  7 squat cleans, 225 / 135 lb.
Stop at 20 minutes.

9/30/2016

A. Clean Pull to Knee (2 seconds pause) x 3 reps rest 1:30 x 5 sets (focus on posterior chain engagement)
B. 10 TNG Push Jerks AHAP rest 3 minutes x 3 sets (at the end of each set hold for max time overhead on last rep)
C. Hollow Rock Hold x :15 seconds rest :15 seconds x 8 sets
+
100m Max Row Sprint
rest 60 seconds x 10 sets

9/29/2016

A. Back Squat - 1-10-1-20-1-30 
B. 300m Sandbag Carry AHAP
+
For time:
1000m Row
50 Thrusters (75/45)
10 Muscle Ups (scale to 30 pull-ups, 30 push-ups)

9/28/2016

Rest

9/27/2016

A. Sumo Deadlift - 5-5-5-5-5 rest 2 minutes (building on each set - last 2 should be challenging)
B. Clean From Full Extension - 5-5-5 rest 2 minutes (keep these light and fast) - https://youtu.be/jol4LSxIS4A
C. Hang Clean (position 2) - 2-2-2 rest 2 minutes (work to something heavy)
D. Banded Hamstring Curls x 100 reps
+
10 rounds:
2 Deadlift 185/125
4 Burpees Over Bar
20 Double Unders
rest 2 minutes x 2

9/26/2016

A. Pressing Snatch Balance - 3 x 5 rest 1 minute (keep these light and focus on positioning)
B. Hang Power Snatch (position 1) 5 x 3 rest 2 minutes (focus here is no rebend in knees, exlode from poisition 1 and pull yourself under the bar)
C. Snatch Pull - 3 x 3 @ 100% of 1RM rest 1:30 (pull to the knee, pause for 2 seconds than stand to full extension)
+
10 rounds (for quality not time):
5 Strict Pull-Ups
5 Strict HSPU
:10 L-Sit Hold
+
4 sets:
500m Row @ 80-85% (keep the pace steady)
rest 2 minutes

*If you competed at BOTB my suggestion would be to take off until Thursday.  Whether you feel good or not, the CNS takes a pounding.  I would literally just chill.  Rest does not mean doing class workouts, but you guys are obviously free to do what you'd like.