5/3/2015

Rest Day

5/2/2015

For time:
Row 500m
then
21-15-9
Power Clean 145/95
7-5-3
Muscle Ups
Then
Row 500m
21-15-9
Thrusters 95/65
Burpees Over Bar
Then
Row 500m

5/1/2015

A. Push Press - 5RM
B. Banded Push-Ups - 3 x 15-20 reps rest 60 seconds
C1. Close Grip BB Floor Press 3 x 8 reps
C2. Standing DB Kickbacks 3x15 (light) rest 60 seconds
D. Hanging From Bar L-Hold x 60 seconds (accumulate)
E. Overhead Stabilty Walk 3 x 100 feet (22# Barbell + 35/18# hanging on thick black band from each side)

4/30/2015

A. Overhead Squat 5 x 2 @ 75% rest 60 seconds
B. Every 2 minutes x 10 minutes - 3 TNG Hang Squat Cleans @ 65-75% of 1RM Clean
C1. Stiff Legged Sumo DL 3 x 20 reps
C2. Banded Pull-Throughs 3 x 25 (medium band) rest 90 seconds
+
For time:
200 Double Unders
100 Wall Ball Shots 20/14 (sets of 10 UB)
50 Chest 2 Bar Pull-Ups (sets of 5 UB)

4/29/2015

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