1/28/2015

30 minutes - swim, bike, or row (choices in that order of my preference for recovery) @ easy pace
+
30 minutes Mobility on trouble areas

1/27/2015

A. EMOM x 5
Squat Clean x 5 TNG reps @ 55-60% of 1RM
into
B. EMOM x 5
Push Jerk x 5 TNG reps @ 75% of 1RM
+
3 sets @ 100%:
250m Row
15 KB Swings 70/53
25 Burpees
15 KB Swings 70/53
250m Row
rest 10 minutes
+
Finisher:
L-sit - Reverse Tabata :10on/:20off x 8
+
200 Banded Pull-Aparts

1/26/2015

A. EMOM x 6
Snatch (Squat) - 5 reps @ 55-65% of 1RM
*Keep weight constant for all sets - NO MISSES*
B. Snatch - 5 singles @ 80%
+
3 sets:
20 Calorie Row
20 Hand Release Push-Ups (no worming)
20 Toes to Bar
20 Overhead Squats 95/65
20 HSPU
20 C2B Pull-Ups
rest 5 minutes
+
Finisher:
GHDSU 3 x 15 (against banded tension)
rest as needed
Weighted Step Up 3 x 20 (53/35)
rest as needed

1/25/2015

Rest Day

1/24/2015

Warmup:
Snatch Practice
+
100 wall balls
500 meter row
80 toe to bar
500 meter row
60 box jumps
500 meter row
40 power cleans 135/95
500 meter row
20 burpees
+
500m Row @ 12-15 seconds off PR pace
rest 2 minutes x 6 sets