Active Recovery
A. Z1 Work (Run, Row, Bike) 20-30 minutes @ 70% intensity
B. Mobility Work 20-30 minutes (body part specific)
C. Get out and enjoy yourself for and hour
5/19/2015
A. Push Jerk @ 55% Bar Weight *against band* 9x3 rest 30 seconds
B. Shoulder to Overhead - 1 x 8 reps (add 5# to last week)
C. EMOM x 5 Minutes - 3-6 UB Muscle Ups
D1. Dumbell Row @ 3011 3 x 8-10/arm
D2. Banded Face Pull 3 x 10 reps
+
EMOM x 20
Minute 1 - Row 20/15 Calories
Minute 2 - 12 S2O 115/75
Minute 3 - 10 Burpee Box Jump Overs 24/20
Minute 4 - 8-10 C2B Pull-Ups
+
Finisher:
Powell Raise - 3 x 8-10/arm rest 60 seconds
B. Shoulder to Overhead - 1 x 8 reps (add 5# to last week)
C. EMOM x 5 Minutes - 3-6 UB Muscle Ups
D1. Dumbell Row @ 3011 3 x 8-10/arm
D2. Banded Face Pull 3 x 10 reps
+
EMOM x 20
Minute 1 - Row 20/15 Calories
Minute 2 - 12 S2O 115/75
Minute 3 - 10 Burpee Box Jump Overs 24/20
Minute 4 - 8-10 C2B Pull-Ups
+
Finisher:
Powell Raise - 3 x 8-10/arm rest 60 seconds
5/18/2015
A. Snatch 1RM
B. Take 75% of A - 6 singles
C. Barbell Hip Bridge - 3x15 HEAVY
D1. SL Barbell Deadlift 3x8/Leg
D2. Strict Toes to Bar 3 x 8-10 reps rest 2 minutes (add weight if possible)
+
Optional:
1 minute Assault Bike Cals
5 minutes rest x 5
B. Take 75% of A - 6 singles
C. Barbell Hip Bridge - 3x15 HEAVY
D1. SL Barbell Deadlift 3x8/Leg
D2. Strict Toes to Bar 3 x 8-10 reps rest 2 minutes (add weight if possible)
+
Optional:
1 minute Assault Bike Cals
5 minutes rest x 5
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