10/11/2015

Rest Day

10/10/2015

WZA WOD 3
AMRAP 7
21-15-9
HSPU
C2B Pull-Ups

rest as needed

WZA WOD 4
For time:
30 calorie row
30 wall ball shots 20/14
30 toes to bar
30 deadlifts 185/135
30 burpee box jump overs 24/20
30 deadlifts
30 toes to bar
30 wall ball shots
30 calorie row

10/9/2015

A. Close Grip Bench @ 3112 2, 2, 2, 2 rest 2 minutes (5-10% heavier than last week)
B. Power Snatch Cluster (Off Blocks 3-4" below knees) 5 x 1.1.1 *building* rest 15 seconds, rest 2 minutes (be aware of comfort versus last week)
C. Turkish Get-Ups x 8/arm (work with a barbell) only do the up-phase of the movement
D. Alternating Bicep Curls x 20 reps rest 1 minute x 3 sets
E. 50 HSPU - 10 sets of 5 UB AFAP

10/8/2015

A. Front Squat Cluster 5 x 1.1.1 rest 20 seconds, rest 3 minutes 85-90%
B. Clean Cluster (Off Blocks 3-4" below knees) 3 x 1.1.1.1 rest 20 seconds, rest 3 minutes (be aware of comfort versus past 2 weeks)
C. Glute Ham Raise - 3 x 8-10 reps @ 3011 tempo rest as needed
+
3 sets:
10 calories AB Bike
10 Burpees
25 KB Swings 53/35
10 Burpees
10 Calories AB Bike
rest 5 minutes
All at 110% effort
*record all 3 rounds*

10/7/2015

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