6/7/2015

Rest Day

6/6/2015

5 rounds:
25 Calorie Row
16 Chest 2 Bar Pull-Ups
9 Deficit HSPU *strict*
*20 minute cap*

6/5/2015

A. Behind the Neck Push Press - 5RM (work on bringing bar down safely on back)
B. Strict Ring Dips x 50 reps (focus on perfect mechanics and full ROM)
C1. Double Dumbell Skull Crushers x 15 reps AHAP
C2. Bent Over Barbell Row x 10 reps AHAP rest 2 minutes x 3 sets
D. Turkish Getups x 50 SLOW PERFECT reps (25/arm - 15-25#)
E. Tabata Situps - feet anchored (8 intervals)

6/4/2015

A. 1 Clean + 2 Hang Squat Cleans + 3 Front Squats @ 70-75% of 1RM Clean x Every 2 minutes x 10 minutes
B. Double Kettlebell Front Rack Walking Lunges 3 x 30 meters rest 60 seconds (53/35)
C. Plank Hold on Rings Feet and Body Elevated (use a box) Accumulate 2 minutes
+
3 sets:
10 TNG Power Clean & Jerks (135/85) *focus on BB Cycling*
25 Second AB Sprint
rest 5 minutes

6/3/2015

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