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

6/2/2015

A. Strict Press - 4 reps @ 70-75% every 2 minutes x 10 minutes
B. Shoulder to Overhead 1 x 8 reps (5# heavier than last week - last week doing this)
C. 10 sets of 5 UB Chest to Bar Pull-Ups AFAP
D. Powell Raise (side lying) 3 x 10/arm rest as needed between sets
+
4 sets:
1 minute Muscle Ups
rest 30 seconds
1 minute Box Jumps Overs 20" (lateral only)
rest 30 seconds
1 minute Burpees 20/14
rest 30 seconds

6/1/2015

A. Front Squat - 1RM
B. Tall Snatch - 3 x 5 *light* - focus on speed under bar
C. Snatch - 3, 2, 1, 3, 2, 1 *building* rest 90 seconds between sets (TNG here)
D1. Back Extension Hold x 45 seconds
D2. Weighted GHD Situp (20/14 medball) x 10-12 reps rest 2 minutes x 3