8/30/2015

Rest Day

8/29/2015

For time:
50 Calorie Row
50 Ring Dips
50 Box Jump Overs 24/20
10 Deadlifts 275/185
10 Rope Climbs
10 Deadlifts 275/185
50 Double Unders
50 Hand Release Push-Ups
50 Calorie Row
*25 minute cap*

8/28/2015

A. Bench Press 10 x 3 @ 90% of 5RM from last week - rest 1 minute
B. EMOM x 6 - 8 TNG Power Snatches (115/75) Focus on Breathing and Efficiency
C. Turkish Getups - 50 reps (25/arm) 40/20
D. Toes to Bar x 30 Strict Reps
E. Spend 20 minutes on Mobility

8/27/2015

A. Dead Stop Front Squat Cluster 4 x 1.1.1.1 rest 15 seconds rest 2 minutes (65-75% of 1RM)
B. EMOM x 8 - 1 C&J @ 83-85%
+
3 sets:
250m Row Sprint
15 Thrusters 100/70
15 Burpees Over Bar
15 Pull-Ups
rest 5 minutes

8/26/2015

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