7/31/2016

Rest Day

7/30/2016

A. Split Jerk -10 x 1 @ 70% rest 2:00 (pause in catch for 3 seconds per rep)
+
5 rounds:
200m Farmers Carry (70/53)
12 Toes to Bar
9 Sandbag Clean & Jerk 80/60 (don't drop from overhead - control eccentric)

7/29/2016

Every 6 minutes x 30 minutes
10 Deadlifts 185/125
12 Bar Facing Burpees
300m Run
+
20-30 minutes of targeted mobility on trouble areas

7/28/2016

A. Front Squat @ 30X1 tempo @ 70% of 1RM rest 2 minutes x 3 sets
B. Snatch x 1 rep - EMOM x 10 @ 70-75%
+
AMRAP 7
10 Power Snatch 75/55
6 C2B Pull-Ups

7/27/2016

Rest day

7/26/2016

A. Push Press 3 x 5 @ 70% (2 second pause OH per rep) rest 2 minutes
B.Waiter Carry/Farmer Walk Combo - 3 sets of 200' per arm rest as needed between sides - https://youtu.be/IJKYU9zIIFg
*use paring lot, walk down to gate and back is about 200'*
+
AMRAP 20
300m Run
25 KB Swings 53/35
25 Sit-Ups

7/25/2016

Hey guys the next 2 weeks will be lighter loading and volume.  We have come off a grueling training cycle so I encourage you to not over do it this week.  If you're feeling beat up, take a few days off.

A. Back Squat @ 30X1 tempo @ 70% of 1RM rest 2 minutes x 3 sets
B. Power Clean - EMOM x 10 - 2 singles @ 70-75%
+
"Pick Your Battle"
5k Row
15k Bike (make sure bike is set to KM not miles)
5k Ski
*these should all take roughly the same time frame*