7/26/2015

Rest Day

7/25/2015

For time:
1 mile Run
100 Wall Ball Shots (5 sets of 20 or 4 sets of 25)
20 Muscle Ups (sub 30 Chest 2 Bar + 30 Ring Dips)

7/24/2015

A. Jerk Balance - 3 x 5 (5-10% heavier than last week)
B. Split Jerk - tough single in 20 minutes (pause in catch for 1-2 seconds)
C1. Ring Dips @ 2111 tempo x AMRAP *use band if needed) rest 30 seconds
C2. Climbing Plank x 45 seconds rest 90 seconds x 3 sets (https://youtu.be/5rMewM7waq0)
D. Turkish Getups x 20 reps (10/arm) 53/35
+
40 Calorie Row
rest 2 minutes x 5 sets (keep a consistent pace throughout*

7/23/2015

A. Back Squat @ 70% - 6 x 2 reps rest 45 seconds (upright torso and speed FOCUS)
B. Power Clean x 1 + Squat Clean x 1 *building - no Maxes* 1 complex every 2:30 x 15 minutes
C. GHD Situp - 3 x 15-20 reps AFAP rest 90 seconds
+
3 sets:
10 TNG Power Snatch 115/75
10 Burpees Over Bar
10 TNG Power Snatch 115/75
10 Burpees Over Bar
5 minute rest

7/22/2015

20 minutes @ Z1
Bike or Row
hop off every 4 minutes - 4-5 (strict hspu, ring dips, pull-ups)
running clock - select your weakest movement
20 minutes of mobility