10/5/2016

Rest Day

10/4/2016

A. Sumo Deadlift - 4-4-4-4 rest 2 minutes (5-10% heavier than last week)
B. Clean From Full Extension - 3-3-3-3 rest 2 minutes (5-10% heavier than last week) - https://youtu.be/jol4LSxIS4A
C. Hang Clean (below the knee) - In 8 minutes work to a tough single
D. Hip Extension 3 x 12-15 reps rest 1:30
+
3 sets:
21 Deadlifts *must be UB* 155/105
15 Calorie Assault Sprint
9 Bar Facing Burpees
rest 1:1 (after each set)

10/3/2016

A. Muscle Snatch From Full Squat - 3 x 3 rest as needed - https://youtu.be/oMWf4ckRqaM
B. Heaving Snatch Balance - 3 x 3 rest 1:30 minute (keep these light and focus on positioning)
C. Hang Power Snatch (position 1) 5 x 2 rest 1:30 minute (build on last weeks numbers)
+
5 rounds (for quality not time):
10 Kipping Pull-Ups (no butterfly)
:20 Second Noes and Toes Handstand Hold
:20 L-Sit Hold
+
Every 4 minutes x 24 minutes (6 sets)
500m Row @ 85-90%

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.