8/2/2015

Rest Day

8/1/2015

For time:
500m Row
40 Wall Ball Shots 30/20
30 Deadlift 165/105
20 Strict HSPU
10 Muscle Ups
20 Strict HSPU
30 Deadlifts 165/105
40 Wall Ball Shots 30/20
500m Row

7/31/2015

A. Tall Jerk - 3 x 5 (light - use as a warmup - https://youtu.be/48h5_Br5q_w)
B. Split Jerk x 3 TNG reps Every 3 minutes x 21 minutes building
C1. Max Unbroken Push-Ups (make these legit, not murph style) rest 1 minute
C2. Arch Rock Hold x 45 Seconds rest 2 minutes x 3 sets
D. Turkish Getup - work to a tough set of 3 per arm
+
1000m Run
rest 1:1 x 3 sets

7/30/2015

A. Back Squat @ 80% 10 x 1 rest 1 minute
B. Clean Complex - 1 complex every 3 minutes x 18 minutes
High Hang Clean x 1 + Mid Hang Clean x 1 + Clean x 1
C. Accumulate 2 minutes - Hollow Rocking
+
3 sets:
10 Ground 2 Overhead 115/75
350m Row Sprint
10 Ground to Overhead 115/75
rest 5 minutes
*alternate between C&J and Snatch each round - work on efficiency*

7/29/2015

20 minutes @ Z1 (light effort)
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility