A. Deadlift - 1RM
B. Snatch - 12" Blocks - 1 rep EMOM x 10 minutes @ 75-80% (pause in catch)
C1. Weighted Hip Extensions x 15 reps rest 1 minutes
C2. Weight Plank Hold (on rings) x 45 seconds rest 1 minute x 3 sets
+
3 minutes on Assault Bike @ 300-350 watts (225-275 girls)
1 minute rest x 3 sets
6/12/2015
A. Push Press - 1RM
B. EMOM x 5 minutes - 3-5 Strict Weighted Ring Dips
into
C. EMOM x 5 minutes - 3-5 Strict Weighted HSPU (take away weight if needed)
D1. Chest Supported Dumbbell Row x 15 reps
D2. Banded Push Down x 50 reps rest 2 minutes x 4 sets
E. EMOM x 7 - 8-10 UB Toes to Bar
B. EMOM x 5 minutes - 3-5 Strict Weighted Ring Dips
into
C. EMOM x 5 minutes - 3-5 Strict Weighted HSPU (take away weight if needed)
D1. Chest Supported Dumbbell Row x 15 reps
D2. Banded Push Down x 50 reps rest 2 minutes x 4 sets
E. EMOM x 7 - 8-10 UB Toes to Bar
6/11/2015
A. Squat Clean Cluster 5 x 2.2.2 (rest 15 seconds between clusters) rest 2 minutes after sets @ 70%
B. OH BB Walking Lunge 3 x 20 steps 135/95 rest 90 seconds between
C. GHD Situps 3 x 20 - Rest 90 Seconds
+
Assault Bike
60 Seconds @ Black Out Pace
rest/walk 15 minutes x 2 sets
(your goal is to be crawling after the effort)
(Pelham Peeps)
500m Row @ Black Out Pace
rest 8 minutes x 3
B. OH BB Walking Lunge 3 x 20 steps 135/95 rest 90 seconds between
C. GHD Situps 3 x 20 - Rest 90 Seconds
+
Assault Bike
60 Seconds @ Black Out Pace
rest/walk 15 minutes x 2 sets
(your goal is to be crawling after the effort)
(Pelham Peeps)
500m Row @ Black Out Pace
rest 8 minutes x 3
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