10/14/2016
A. Deficit Clean Pull to Knee (2 second pause) x 3-4 reps rest 1:30 x 5 sets (build from last week)
B1. DB Death March x 16 steps rest 1 minute - https://youtu.be/2o_lal2jpQc
B2. L-Sit Hold (off boxes) x 30 seconds rest 2 minutes x 4 sets
+
5 sets:
250m Row Sprint AFAP (no pacing)
Max UB Shoulder 2 Overhead @ 135/95
rest 3 minutes
B1. DB Death March x 16 steps rest 1 minute - https://youtu.be/2o_lal2jpQc
B2. L-Sit Hold (off boxes) x 30 seconds rest 2 minutes x 4 sets
+
5 sets:
250m Row Sprint AFAP (no pacing)
Max UB Shoulder 2 Overhead @ 135/95
rest 3 minutes
10/13/2016
A1. Dumbbell Z Press x 8 reps rest 1 minute
A2. Landmine Row x 6/arm rest 1 minute x 4 sets
B. Overhead Squat 5-5-5-5-5 @ 3111 tempo rest 2 minutes
+
3 rounds:
30 Calorie Assault Bike
20 Thrusters 45# (must be unbroken)
A2. Landmine Row x 6/arm rest 1 minute x 4 sets
B. Overhead Squat 5-5-5-5-5 @ 3111 tempo rest 2 minutes
+
3 rounds:
30 Calorie Assault Bike
20 Thrusters 45# (must be unbroken)
10/11/2016
A. Sumo Deadlift 3-3-3-3-3 rest 2 minutes (5-10% heavier than last week)
B. Clean From Full Extension 1-1-1-1-1 rest 2 minutes (doesn't have to be heavy, focus on SPEED under bar)
C. EMOM x 8 minutes - 1 Clean *building to something moderately heavy with perfect mechanics*
D. Single Leg Glute Hip Bridge x 12/leg rest 30 seconds bt sides x 3 sets
+
AMRAP 3
3 Power Cleans 155/105
6 Bar Facing Burpees
9 Jump Squats
rest 1 minute x 4 sets
B. Clean From Full Extension 1-1-1-1-1 rest 2 minutes (doesn't have to be heavy, focus on SPEED under bar)
C. EMOM x 8 minutes - 1 Clean *building to something moderately heavy with perfect mechanics*
D. Single Leg Glute Hip Bridge x 12/leg rest 30 seconds bt sides x 3 sets
+
AMRAP 3
3 Power Cleans 155/105
6 Bar Facing Burpees
9 Jump Squats
rest 1 minute x 4 sets
10/10/2016
As per our conversation Saturday, please email me this evening to let me know where you'll stand. All in? I have written another week in the interim.
A. Muscle Snatch - 3 x 3 rest 1 minute bt sets - keep these light, focus on bar path
B. Snatch Balance - 3 x 3 rest 1:30 bt sets - https://youtu.be/WgoIWDE5bWU
C. EMOM x 10 - 1 Power Snatch (position 1) *building*
+
3 sets (for quality):
15 Chin Ups (palms towards you - add weight if needed for extra challenge)
:30 Second Hollow Hold
:45 Second Handstand Hold
rest as needed bt exercises and sets *keep strict movement standards*
+
500m Row @ 85-90% (15-20 seconds off PR pace)
rest 2 minutes x 8 sets
rest 4 minutes bt sets 4&5
A. Muscle Snatch - 3 x 3 rest 1 minute bt sets - keep these light, focus on bar path
B. Snatch Balance - 3 x 3 rest 1:30 bt sets - https://youtu.be/WgoIWDE5bWU
C. EMOM x 10 - 1 Power Snatch (position 1) *building*
+
3 sets (for quality):
15 Chin Ups (palms towards you - add weight if needed for extra challenge)
:30 Second Hollow Hold
:45 Second Handstand Hold
rest as needed bt exercises and sets *keep strict movement standards*
+
500m Row @ 85-90% (15-20 seconds off PR pace)
rest 2 minutes x 8 sets
rest 4 minutes bt sets 4&5
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