8/27/2016
A. 20 minutes of GOAT Workout - use this as a warmup
+
Every 12 mintues x 60 mintues (5 sets):
500m Row
1k Bike
800m Run
This should be performed at a repeatable intensity 85-90%
+
Every 12 mintues x 60 mintues (5 sets):
500m Row
1k Bike
800m Run
This should be performed at a repeatable intensity 85-90%
8/26/2016
A. Power Clean Cluster 1.1.1 rest 15 seconds rest 2:00 x 5 sets @ 75-80%
+
5 sets:
10 Power Cleans 135/95
10 Shoulder 2 Overhead 135/95
rest 1:1
*go as hard as possible on these*
+
8 sets:
:20 second Max Effort AB Sprint
rest 1 minute
(rest 3 minutes bt set 4&5)
+
5 sets:
10 Power Cleans 135/95
10 Shoulder 2 Overhead 135/95
rest 1:1
*go as hard as possible on these*
+
8 sets:
:20 second Max Effort AB Sprint
rest 1 minute
(rest 3 minutes bt set 4&5)
8/25/2016
A. Front Squat - 10 reps Every 3 minutes x 9 minutes (70-75%)
B1. SL Opposite Arm DB Deadlifts x 8/leg rest 1 minute bt sides
B2. SL Plank Hold x :45 seconds/side rest 1:30 x 3 sets
C. 500m Sandbag Carry (same weight as 2 weeks ago) - up to 2 drops allowed if needed
+
21-18-15-12-9-6-3
DB Burpee Hang Squat Clean Thruster (30/20)
Pull-Ups
B1. SL Opposite Arm DB Deadlifts x 8/leg rest 1 minute bt sides
B2. SL Plank Hold x :45 seconds/side rest 1:30 x 3 sets
C. 500m Sandbag Carry (same weight as 2 weeks ago) - up to 2 drops allowed if needed
+
21-18-15-12-9-6-3
DB Burpee Hang Squat Clean Thruster (30/20)
Pull-Ups
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